A healthy and balanced diet will help us look healthy hair, according to this study by the Baylor College of Medicine (United States). For this reason, we must incorporate into the diet foods that, in addition to healthy ones, help strengthen hair such as those rich in protein, in B vitamins and plant-based fats.
In the following article, we will discuss the basic characteristics of the hair, as well as the foods that provide us with essential nutrients to nourish this part of our body. Keep reading!
The hair composition is distributed as follows:
- 80% keratin, its essential protein.
- 10-15% of water
- The rest are pigments, minerals, and lipids.
The outer layer of the hair is called the cuticle and it is the one that wraps the inner part of the hair, which is the cortex. The situation of the outer layer of hair is a sign of your health. Therefore, if the cuticle is intact, it forms a smooth surface that reflects the light and the hair shines. On the contrary, if the cuticle layer is disorganized and rough, as a result of successive discolorations or the use of the dryer, the result will be that all the hair looks dull and fragile.
As we said 80% of the hair composition is keratin. If we restrict protein intake in our diet, we can hardly form keratin. In turn, iron deficiency also affects the hair, making it scarce and brittle. Just as there are foods to strengthen the hair, there are other foods that can be prejudicial and favor hair loss, such as coffee, soda, and diets rich in hydrates and fats with few proteins.
In addition to following a good diet to strengthen the hair, it is recommended not to smoke and sleep for at least eight hours, as well as having stress and anxiety under control. A high level of stress means that there is greater vasoconstriction and therefore a lower blood supply at the level of the scalp.
5 foods to strengthen hair
To strengthen the hair and achieve healthy hair, we must incorporate a series of essential nutrients for this purpose. Next, we tell you some of the foods that these nutritional properties give us.
Salmon is one of the best foods to strengthen your hair
In addition to being rich in omega-3 fatty acids, it contains vitamins of group B and fat-soluble vitamins such as vitamin A and D. Vegetables, liver and olive oil are also sources of vitamin A. Vitamin A has a vitally important function for hair life, which consists in lubricating the hair follicle and therefore, helps to prevent and reduce hair loss.
The lack of vitamin A, according to this study of the Institute of Nutrition of Central America and Panama, could contribute to hair loss.
Nuts help to oxygenate the blood of hair follicles
Nuts in general, are rich in omega-3 fatty acids. They are also a source of folic acid and vitamin B. This helps to oxygenate the blood of hair follicles. Also, nuts have copper, a mineral that helps maintain the natural color of hair, as suggested by this study conducted by the Mayo Clinic.
Vegetables to strengthen hair
Some vegetables such as celery, eggplants, and asparagus are rich in zinc. This mineral is vital to keep the hair in a good state. Since it is involved in the formation of DNA. It helps to sustain hormonal balance and is elaborate in numerous enzymatic reactions. When zinc levels low, we observe hair loss stunted growth, gray hair and various types of immune deficiencies.
Red meat is a great source to strengthen your hair
Red meat and some vegetables such as spinach are foods rich in iron. These are foods to strengthen basic hair so that it grows strong and healthy. It is important for oxygenation of the hair pigmentation and scalp.
Iron is a mineral that helps in blood cell renewal. It facilitates the arrival of oxygen to the organs, brain, and muscles. A shortage of this mineral can foundation multiple and varied disorders in our health, which includes hair loss.
Fruits to strengthen hair
Citrus fruits, such as lemon, orange, and some vegetables such as broccoli and spinach are a source of vitamin C. This vitamin helps fight hair loss because it stimulates collagen production and slows oxidative damage. It allows fixing damaged hair parts, avoiding the hair from breaking at the first change. In turn, vitamin C helps in iron absorption.