The health of hair is related to many factors including stress, genetics, environmental factors, nutrition and more.Typically, beautiful and healthy hair is a reflection of the overall health and most likely means your body is nourished properly with the appropriate vitamins and minerals.
In contrast, hair is not healthy, often thin, dry and shed, reflecting that you need to re -evaluate your diet quality, change hair care products or schedule a doctor's examination.Changes in structure and thickness of hair can be the main signs of potential health status.If you are new to a baby, you may also have postpartum hair loss due to hormonal changes.
To have a healthy hair, not only a great shampoo and conditioner that we should start from what you put into the body.For example, a plant -based diet that can help you get important nutrients needed to keep your hair, skin and nails in the optimal shape.
The best vitamins and nutrients for hair growth:
- Lean protein.
- Omega-3 fatty acids.
- Vitamins soluble in fat.
- Vitamin group B.
- Iron.
The Mediterranean -style diet with products rich in fiber, 100% whole grains and healthy fats is one of the easiest ways to get these essential nutrients.Not only that, it will include foods that support intestinal microflora.Having a healthy intestinal microflora is essential to help absorb nutrients to strengthen hair, skin and nails.If you are looking to add good foods for your hair to your diet, start by eating more of these important foods.
1. Salmon
Salmon is one of the most nutritious fish, bringing incredible health benefits, from keeping your heart healthy to improving mood and fighting inflammation.
Salmon is also a great source of omega-3 fatty acids, an important nutrient for a healthy hair.In a study stored aboveUS National Medical Message (NIH), most women use omega-3 and other supplements to reduce hair loss as well as improve hair diameter and density.Your body does not produce omega-3 naturally, so you will have to take them from food or supplements.
This fatty fish also has a miraculous effect on the health of hair because it is rich in protein, selenium, vitamin D and vitamin B vitamin B. These nutrients combine to keep the hair strong.Many health organizations recommend eating two parts of fish per week, and salmon is a delicious, flexible choice that you will want to add to your food list.
2. Eggs
Eggs are filled with protein and essential nutrients that contribute to the health of hair, such as choline, iron and vitamins A, D and B12.Lutein and Zeaxanthin, two substances found in eggs, also play an important role in maintaining cell health, especially eyes, skin and hair.
Eggs are also rich in vitamin B called biotin that helps hair grow.On the other hand, the deficiency of biotin can lead to hair loss and you may be at risk of biotin deficiency if you are pregnant or breastfeeding, malnutrition or some digestive disorders such as Crohn's disease.A study stored aboveUS National Medical Library (NIH)It shows that for people with biotin deficiency, biotin supplements can prevent hair loss.
3. Lymph nodes
Nuts such as peanuts (peanuts), cashews, almonds and walnuts are a source of protein, healthy fat, biotin and zinc to help support the development of healthy tissue on the scalp and possiblyHelp stimulate hair growth and prevent hair loss.Seed butter is also a delicious nutrient choice because they can provide you with nutrients to support hair growth.
Lac is a significant source of biotin, healthy fat and minerals like zinc, known to both stimulate hair growth and prevent hair loss - a diet containing up to 9 grams of protein, 4 grams of fiber and a oneThe unique antioxidant mixture.
4. Chia seeds
Chia seeds are extremely nutritious.They are a pure and fiber omega-3 omega-3 supply that is beneficial for intestinal tract and antioxidants against disease.Chia seeds are also considered a complete protein, containing more than 20% protein than soybeans, which can keep your scalp healthy and help beautiful hair.
Chia seeds also contain zinc and copper, two minerals that are important for the overall health of the hair.Zinc is considered an enzyme activation that stimulates protein changes, which is important for hair growth.At the same time play an important role in regenerating the development of new hair and can make your hair thick and fluttering by increasing hair follicles.
5. Pumpkin
Pumpkin contains only 83 calories and less than one gram of fat.In addition, it contains a lot of iron and beta -carotene, the precursor of vitamin A - an important vitamin for hair growth and health.Pumpkin also contains vitamin C and E that help repair your body's cells from damage.
Another underestimated mineral plays an important role in more than 600 functions in the human body and can also contribute to healthy hair growth is magnesium.Magnesium participates a lot in the process of synthesizing protein and hair growth cycle.Without magnesium, protein synthesis may be interrupted, this may increase the risk of structural problems and hair development.
6. Avocado
Avocado is high in healthy fat, biotin and is a common ingredient in many types of hair masks.Avocado also contains vitamin E, an antioxidant that helps nourish hair.With just a medium -sized avocado, you will receive about 28% of the daily vitamin E demand.It even protects the scalp from stress and oxidation damage, if not nourished well can lead to poor hair quality.
A preliminary study shows that in people with hair loss, vitamin E can help grow hair thanks to the powerful antioxidant activity of Tocotrienols, which can resist the effects of hair loss, an autoimmune condition.Translation leads to sudden hair loss.
7. Buckwheat
Changing white carbohydrates with 100% whole grains can help you strengthen zinc, iron and vitamin B in your diet to support healthy hair and many other benefits.Buckwheat, a whole grain, is a non -gluten -free nutritious seed, filled with important antioxidants and fiber, which can help you full faster.
And if you have never heard of "silica" before, it is known as "beauty minerals".Silica is an abundant trace element found in the human body and also in whole grain foods.It can help prevent thin hair and according to a scientific assessment, Silica provides important nutrients for hair follicles and scalp.
8. Beans
The hair follicles are made up of protein, so eating protein is a great way to support hair growth.If you are looking for a vegetarian dish instead of animal proteins, try beans like chicken beans, lentils and peas.
Protein-filled beans (for example, a cup of lentils with 18g protein) and folate, a B-complex vitamin essential for hair growth.In fact, a serious folate deficiency can lead to a condition called folate anemia, with symptoms such as thin hair and changing pigmentation on the hair.
9. Pure Greek yogurt
Pure Greek yogurt without sugar contains a lot of protein, which creates a beautiful hair.In addition, Greek yogurt is very flexible and can be combined at breakfast or salty dish (such as sauce and spices).
The best feature of yogurt is probiotics, good bacteria that help your body absorb nutrients to maintain healthy development and maintain normal and regular hair cycle.In recent studies, probiotics have been found to promote hair growth.
Source and photo: Good Housekeeping, Healthline, Eat This