Useful foods to maintain health, freshness and beauty of hair
- zahraaayousefi0023
- Jan 8, 2023
- 6 min read
How to have healthy and beautiful hair? What is the secret of thick hair? How to maintain hair health? What are the useful foods for hair? In order to have healthy and beautiful hair, there must be healthy and suitable foods in your diet. But what should we eat to have healthy hair? In the following, we have introduced 25 great foods for healthy and beautiful hair. Stay with Zoom Life.
How to have healthy and beautiful hair?
Hair health can be affected by certain nutrient deficiencies, hormone imbalances, pregnancy, chemotherapy, heredity, use of certain medications, stress levels, autoimmune diseases, and many other reasons.
In short, it looks like our hair won't stay perfect, healthy, and luscious forever. While some causes of hair loss cannot be avoided, one of the best things you can do for your hair's health is to eat the right diet for your hair. Now let's take a closer look at some of the foods that are good for hair health.
Foods useful for hair health
1. Fish and caviar for hair shine
Fish such as salmon and sardines are rich in healthy omega-3 fatty acids. Your body cannot make these healthy fats, so you must get them from foods like fish. Consuming omega-3 protects your body against diseases and is very effective for hair growth and hair health.
New brands of cosmetics, skincare, and hair care products are introduced daily. This invention entails manufacturing products with natural and effective formulations, including caviar extract-derived ingredients. Because of the increased popularity and benefits of caviar as an attractive ingredient in skin care products, many manufacturers have added it to their formulations. Caviar cares for your skin by providing fats, proteins and amino acids that revitalize your complexion into something luminous. In this article, we will explore the skin and hair benefits of caviar. By swallowing caviar or applying it to your skin in products such as face creams, you may reap luminous and supple results!
2. Consumption of Greek yogurt
Greek yogurt is a rich source of protein. Greek yogurt also has a substance that helps blood circulation in the scalp and hair growth. It's called vitamin B5 (also known as pantothenic acid) and it may even prevent hair loss.
3. Spinach to fight brittle hair
Like many dark green leafy vegetables, spinach is packed with amazing nutrients. There are large amounts of vitamin A along with iron, beta-carotene, folate and vitamin C in spinach. These nourishing ingredients keep your hair moist so that it doesn't get damaged.
4. Guava fruit to prevent brittle hair
This tropical fruit has vitamin C. The high amount of vitamin C in guava fruit strengthens the hair follicles and helps in the treatment of hair loss. One cup of guava contains 377 mg of vitamin C, which is more than four times the recommended daily amount.
5. Cereals enriched with iron to prevent hair loss
Iron plays an important role in the process of blood formation and also plays an important role in oxygenating body cells, including hair. If the iron in your diet is low; You will suffer from anemia (chronic anemia), one of the side effects of which is hair loss. Iron in animal meat is more easily absorbed than iron in vegetable proteins such as lentils and beans.
6. Consumption of chicken or turkey meat
When you don't get enough protein, hair growth "stops" and hair starts to fall out. For protein, use chicken or turkey, which are lower in saturated fat than a source like beef.
7. Sweet potatoes to fight hair loss
Is your hair dry and dull? Sweet potatoes have a good antioxidant called beta-carotene. Your body converts beta-carotene into vitamin A, which saves your hair from dryness, dullness, and dullness. They also stimulate your scalp glands to produce an oily fluid called sebum, which prevents hair from drying out. You can find this substance in other orange plants such as carrots, squash, cantaloupe and mango.
8. Cinnamon for blood circulation
Sprinkle this spice on your oatmeal, toast, and coffee. Cinnamon helps with blood circulation; proper blood circulation is very important for hair growth. Circulation delivers oxygen and nutrients to your hair follicles.
9. Eating foods rich in zinc
To keep your hair healthy, you should include foods that are rich in zinc in your diet. One of the reasons for hair loss is insufficient zinc consumption. Even your eyelashes are affected by zinc consumption.
10. Enough copper consumption
Copper is part of melanin, which is used to make skin and hair pigments. Copper deficiency causes hair to turn white. Zinc and copper compete for absorption during digestion and both must be consumed together to balance the body's mineral levels.
11. Walnut
Walnut is the only oilseed that has a lot of omega-3 fatty acids, biotin and vitamin E, which protect the DNA of cells. Also, the copper present in walnut strengthens hair color. So be sure to include walnuts in your diet because biotin deficiency causes hair loss.
12. Eggs for hair growth
Your body gets protein and iron when you eat eggs. Eggs are rich in vitamin B called biotin, which helps hair growth. Not having enough of this vitamin can lead to hair loss. Biotin also helps strengthen brittle nails.
Eggs are also a good source of zinc, selenium and other healthy hair nutrients that are very beneficial for hair health.
13. Carbohydrate consumption
Carbohydrates are the main source of energy and help the growth of body tissues, including hair growth. Carbohydrates are also an important source of B vitamins, which are vital for hair health.
14. Sweet pepper
Bell peppers are an excellent source of vitamin C, which helps in hair growth. In fact, a yellow pepper has almost 5.5 times as much vitamin C as an orange. Vitamin C helps in the production of collagen, which can strengthen hair roots. This powerful antioxidant can protect hair roots from oxidative stress. (1)
In addition, bell peppers are an excellent source of vitamin A. This vitamin can help increase hair growth while stimulating sebum production, which helps maintain hair health.
15. Shrimp
Shrimp is a popular seafood and is rich in many nutrients that can promote hair growth. For example, shrimp is an excellent source of protein, B vitamins, zinc, iron and vitamin D. One serving (100 grams) of shrimp provides 38% of your daily vitamin D needs.
Despite being very low in fat, shrimp also contains a small amount of omega-3 fatty acids. Diets containing omega-3 fatty acids are associated with increased hair growth.
16. Oysters for thick hair
Oysters are rich in zinc. If this mineral is low in your diet, you will experience hair loss, even your eyelashes may fall out. Cells that are responsible for making hair work best by relying on zinc. This substance can be found in beef, crab and fortified cereals.
17. Almonds
Almonds are rich in vitamin E. This nutrient, which has antioxidant properties, helps repair tissue and reduce inflammation and encourages hair growth. Other good sources of vitamin E include sunflower seeds, pine nuts, spinach, and avocados.
18. Avocado consumption
Avocado is rich in biotin. A type of B vitamin sometimes known as vitamin B7 and vitamin H. For this reason, one of the benefits of avocav for the skin is that because of this vitamin, it helps to maintain the moisture of the skin and prevents the hair from drying out.
19. Oatmeal
Oats are rich in iron, fiber, zinc, omega-3 fatty acids and unsaturated fatty acids, which stimulate hair growth and thicken them.
20. Eating bananas
The banana of this delicious and lovely fruit has a mineral called "silica" that strengthens and increases the diameter of your hair. At the same time, this mineral also helps your hair to be more resistant.
21. Soy consumption
Soybeans are rich in vitamin B5 (called pantothenic acid), which helps blood flow in the scalp and hair growth. Just one ounce of seeds provides about 20% of the vitamin.
22. Green beans
Green beans are not rich in antioxidants and do not have any specific vitamins, but they contain enough vitamins, such as: zinc, iron, B vitamins, which are useful for maintaining hair health.
23. Consumption of wheat germ
Wheat germ is rich in vitamins of group B, which is of great service to the beauty of hair. Of course, you should not neglect other grains. We recommend that you eat 4 to 5 servings of whole grains a day. Note that in addition to having these vitamins, these cereals are also rich in fibers that help digestion and make you feel full for a long time.
24. Berries
Berries contain compounds such as antioxidants and vitamins that can promote hair growth. For example, strawberries are rich in vitamin C, which aids in collagen production and iron absorption, two factors that can promote hair growth.
25. Fruit consumption
Fruits are rich in calcium, phosphorus, sodium, potassium, magnesium, iron and vitamins C and A and are very effective and beneficial for the growth and strength of skin and hair. To strengthen hair and prevent hair loss, a significant amount of fruits, vegetables, juices, especially peach juice, grape juice, apricot juice, strawberry juice, and date extract should be used.
final word
The foods you eat can have a direct impact on the health of your hair. Lack of nutrients including vitamins A, C, D and E, zinc, B vitamins, iron, biotin, protein and essential fatty acids may slow down hair growth or even lead to hair loss.
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