Which nutritions are good for hair?

Throughout the year, it is observed how on some occasions the hair becomes dull, begins to fall out suddenly or appears rough and dry. But, what are these changes caused that? The weak condition of the hair can be caused by hormonal or genetic factors, poor hair hygiene habits, the use of dyes and discolorations that spoil it, stress, the use of some medications that influence the health of the scalp or a insufficient feeding. While some of these reasons have little room for action at the health and personal level, diet is a factor that depends on each one and that, therefore, can be modified to achieve healthy hair.

Hair consists keratin,  protein and others like  magnesium and silicon etc, so to accrue strength  and health in our hair it is important to preserve a healthy and balanced diet that is full of nutrients.

What nutrients are beneficial?

The nutrients necessary to promote and support hair health are mainly proteins, important amino acids, collagen, minerals and vitamins, . Among the vitamins that must be used and consumed, the most important for the good condition of the hair are, above all, those of group B, within these the most significant is biotin (B8), along with vitamin C. It is also necessary to presence of iron, copper, zinc and omega 3.

Therefore, what foods should be consumed?

The experts establish in which foods the different essential nutrients can be found to show off hair in good condition:

Vitamin A: Eating foods with Vitamin A such as carrots, tomatoes, cantaloupe, papaya, paprika, beets, spinach, chard, peaches are important for healthy hair growth. In addition to this, as vitamin A is a powerful antioxidant, it protects the hair follicles from damage caused by free radicals.

In people with alopecia, low levels of beta-carotene, a precursor of vitamin A, are observed, which is why the doctor might suggest consuming this vitamin as an adjunct in the treatment of alopecia. However, high doses of Vitamin A can cause toxicity and hair loss.”.

Include citrus fruits into your diet

The consumption of foods rich in vitamin C such as orange, tangerine, pineapple, strawberries, lemon and kiwi are necessary for the production of collagen, a protein that is an important part of the hair structure. In addition to this, vitamin C is a powerful antioxidant and helps the body absorb iron from the intestine, which is necessary for hair growth.

Zinc is perfect for hair growth then, we must contain meat and fish in our diet.

zinc do an essential condition in hair growth, repair and  development. Its deficiency can cause the strands to be fine, brittle, dull and reddish. In addition to this, foods rich in silicon should also be included, this being a mineral that is associated with collagen so that the hair fiber is healthier.

Folic acid is obtained from cereals, nuts, whole grains, orange juice, and wheat. To maintain healthy hair and prevent hair loss, it is important to eat foods rich in omega-3s such as salmon, sardines, herring, tuna, chia and flax seeds, walnuts, linseed and canola oil. Foods rich in omega-3s are anti-inflammatory and some studies show that they can be beneficial for alopecia, a disease where there is rapid and sudden hair loss. present in olive oil, together with chocolate, sage and basil, play an antioxidant function due to the presence of polyphenols. Magnesium, essential for healthy hair and present in almonds, activates enzymatic reactions that are important for hair health.

Our diet must be healthily balanced. In this way, the hair is strengthened through blood circulation, which nourishes the hair bulb, the area where the hair feeds. Therefore, it is important that the blood that reaches the base of the hair contains the nutrients it needs to grow healthy and strong. However, on a topical level there are pharmacy preparations, usually lotions and shampoos, that correctly convey the nutrients to their destination, the scalp, and which help to strengthen and stimulate its growth.

The growth of your hair you should aim -and include in your diet.