Foods That Take Care Of The Hair

Healthy, shiny and beautiful hair is the result of a healthy and balanced diet. Nutrient deficiencies can cause hair care problems like dryness, lack of shine, excessive fall, and dandruff.

If you notice that any of these issues are present, start watching your diet as over time new symptoms will appear. In your diet, you can include the following foods.

Foods rich in protein

The essential composition of hair is protein: we must therefore ensure that this nutrient is present in our daily diet.

You will find that you need to include more protein when your hair is dry and brittle. Diets low in protein tend to cause hair loss and slow hair growth.

The essential foods are: chicken, turkey, fish, eggs, milk and cheese. If you are looking for a vegetarian diet, pulses and nuts are good sources of protein.

The green vegetables

Anemia is the main cause of hair loss and occurs when we don’t get enough iron. The hair follicle and root are supplied with nutrients found in the blood.

If the follicle does not get the amount of iron it needs, the hair does not grow as it should and becomes very brittle, making it easier to fall out.

The appropriate products to obtain this nutrient are: salad, broccoli, chard, spinach etc.

Citrus fruits to take care of the hair

Since iron is so important for healthy hair, vitamin C should always be present in our diet.

This vitamin helps to improve the absorption of iron in the body, which is vital for the nutrient to be absorbed properly. This vitamin also helps in the production of collagen, one of the main components of hair.

The best foods are fruits, although some vegetables are also rich in vitamin C: papaya, blackberries, guava, kiwi, orange, lemon, grapefruit etc.

The fish and the seeds

Our body is unable to produce this type of fat in a natural way, which is necessary for healthy hair. These fats help nourish the cells that make up the hair and scalp, hydrating them.

Look for omega-3s in avocado, squash seeds, walnuts, salmon, and sardines. With just 5 grams of omega-3 per day, we have more than we need. This equates to a handful of sheaths or a small piece of fish.

Yellow and orange vegetables

Yellow and orange vegetables like carrots and squash provide us with vitamin A. This vitamin helps in the production of sebum in the scalp.

Sebum is a greasy substance which acts as a natural conditioner, preventing the appearance of dandruff and dryness of the hair. Yellow and orange vegetables are rich in beta-carotene, and vitamin A.

Nuts to take care of the hair

Not only is it a delicious and easy-to-carry appetizer, nuts are also rich in vitamin E, selenium, and zinc. These three nutrients prevent hair loss from the appearance of dandruff and dryness of the scalp.

On the other hand, the arginine which is present in this food is widely used in products which encourage hair growth. Eating it is even more effective.

The water

A quarter of the hair structure is made up of water. It is this medium that is used to remove toxins, chemicals, dyes and all the other external elements that can affect the hair.

When we consume the necessary amount of water, we get healthy, silky and shiny hair. The ideal is to consume between 8 and 10 glasses of water per day.

Foods to Avoid for Hair Care

Hair loss has become a fairly common problem in recent years. This is due to various factors of modern life: anxiety, insomnia, excessive use of chemicals, bleaching treatments, perms etc.

Junk food and unhealthy foods are also an important cause. They should therefore be avoided as much as possible.

Sugar is highly acidic. It destroys vitamin B and minimizes the benefits of minerals, making our hair appear sick and damaged. Likewise, fried foods, soft drinks, and snack cakes with too many preservatives limit hair growth.

Healthy hair as a result of your diet

Eating well, exercising, reducing stress and also getting adequate sleep are the keys to taking care of hair and making it grow naturally.