Best foods for healthy looking hair
Do you want to have healthy looking hair starting from changing your daily habits when it comes to nutrition? You are in the right place! Together we are going to learn why nutrition is so important for our hair and, most of all, we are going to get to know the best foods for healthy looking hair a little bit more. Let’s get started!
Why is nutrition important for hair health?
The structure of the hair is made up partly of proteins, which constitute a fundamental element. The incorrect nutritional intake is often the basis of weak, weakened and weakened hair: even a properly balanced vegetarian diet or low-calorie diets not followed by a nutritionist can cause hair loss. The first rule is to avoid foods that carry out an inflammatory action, such as those rich in simple or "fast" sugars that have too high a glycemic index: instead, foods containing slow-release sugars, such as fruits and vegetables, are preferred. keep the young hair longer.
From red meat to dairy products to prevent hair loss
To have thick and strong hair it is therefore essential to eat foods rich in iron such as lean red meat, chicken, turkey, egg yolk, dried fruit, legumes and wholemeal flour. However, red meat should be consumed once a week, making sure it comes from farms that only eat grass. Some dairy products also play an important role in hair growth, as they are rich in calcium: so yes to low-fat dairy products such as cheese and skim milk, which also contain whey and casein, with a high protein content. important foods that help nourish hair.
From eggs to bananas to strengthen fragile hair
In the case of fragile and damaged hair, eggs are the right food to strengthen them: they are rich in biotin, which stimulates regrowth and contributes to the well-being of the hair. Other foods that strengthen the hair are also those rich in silicon, a substance that helps to have stronger hair like bananas, oats and raisins. You can't miss almonds, peanuts, bran, avocado, salmon and low-fat cheeses, other foods that make your hair stronger, to be included in your diet. Even extra virgin olive oil is precious for hair care: at least one teaspoon a day is the minimum dose to avoid having dry, dull and dull hair, and obtaining a shiny hair.
More important nutrients for healthy looking hair
The nutrients that cannot be missing in the diet for healthy and strong hair Then there are nutrients that must be included in the diet as they promote the health and beauty of our hair. Zinc is a necessary element in the production of androgens: if their production is insufficient, in fact, the hair tends to fall and it is possible the formation of dandruff. The foods that contain it are lean beef, liver, wheat germ, but also spinach, pumpkin, seeds and peanuts. Another essential nutrient for hair health is Beta-carotene, which prevents dryness of the scalp, which can cause dandruff, and helps to give light to the hair: carrots, pumpkin, asparagus, cauliflower and sweet potatoes. Vitamin C is important for preventing dry and brittle hair: we find it in fruits and vegetables, in particular citrus fruits, strawberries, broccoli, spinach, chard and all dark green leafy vegetables, foods also rich in vitamin A, which contributes to wellness of the scalp. Vitamin B6 is instead important for the creation of keratin, an essential protein for hair beauty: we find it in large quantities in spinach, legumes and nuts. Omega-3 fatty acids are other essential elements for strong and shiny hair: therefore, in our diet we cannot miss the blue fish, such as sardines, herring, mackerel and even salmon, in addition to walnuts and flax seeds, other rich foods of Omega 3 and important for the health and beauty of our hair.