A healthy and balanced diet is essential to keep hair in perfect health, as any nutritional deficiencies could compromise its strength and growth. Let’s see together which are the best foods for hair strong and healthy.
Vitamins and minerals contained in food play an essential role in the growth cycle of the hair follicle and in the turnover of scalp cells. Instead, a shortage of vitamin B12, riboflavin, iron or vitamin D. it is associated with hair loss. Here are the foods that cannot be missing in your diet.
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Thanks to the abundant presence of biotin and proteins, eggs represent a highly beneficial food for the health of our hair. In particular, biotin is essential for the keratin production, one of the most important proteins at the base of the hair structure. But beyond that, eggs are also an excellent source of zinc, selenium, and other healthy nutrients for our hair.
Folic acid, iron, vitamin A and vitamin C they are all very beneficial compounds for our hair and all contained in spinach. In fact, the consumption of this vegetable is recommended to improve the health of your hair. Suffice it to say that 30 grams of spinach per day provide 20% of the daily requirement of vitamin A.
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3. Fatty fish
Salmon, herring and mackerel fall into the category of fatty fish and are excellent sources of omega-3 fatty acids, related to hair growth. In addition, fatty fish also has other beneficial compounds as numerous proteins, selenium, vitamin D3 and B vitaminswhich make the hair stronger and healthier.
The berries, being rich in nutrients and vitamins, can support and promote hair growth. Among the most important compounds present is vitamin C, which plays an essential role antioxidant function. In fact, it can help protect hair follicles from the action of free radicals. Furthermore, this vitamin is at the base of the production of collagen, a protein that strengthens the hair and prevents it from breaking.
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Thanks to the presence of vitamin E, B vitamins, zinc and essential fatty acids, walnuts provide our hair with countless benefits. These also include a lower risk of contracting heart disease and a reduction in inflammation. For this reason, walnuts make an excellent addition to your daily diet.
The seeds are also rich in nutrients that are very important for hair growth, such as vitamin E, zinc and selenium. Additionally, some of them, such as flax seeds and chia seeds, also provide omega-3 fatty acids.
7. Sweet peppers
Sweet peppers, as well as berries, contain high amounts of C vitamin, counteracting the oxidative stress caused by free radicals. But sweet peppers are also an excellent source of vitamin Awhich is important for hair growth and to keep it healthy.
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Among the best sources of zinc there are undoubtedly oysters, which individually provide up to 96% of the daily requirement of this element. Zinc is an important mineral, which helps support hair growth and supports their repair cycle.
The beans, thanks to the presence of numerous proteins of vegetable origin, are an essential food for hair growth. Like oysters, they are an excellent source of zinc but also provide iron, biotin and folic acid.
10. Red meat
Meat is a very common food in most people, rich in nutrients that can help hair growth. In particular, the proteins it contains contribute to repair and strengthen hair follicles. Furthermore, the iron present in this food is functional to the work of red blood cells to transport oxygen to all the cells of our body.
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