A balanced, healthy diet isn’t only good for you physically It can also improve your appearance. Hair, for instance needs a specific amount of nutrients in order for it to look the best.
In this article, we’ll speak about these and also some of the best foods that you can incorporate within your food regimen to aid in maintaining the health of your hair.
Eat Red Meat Poultry, Meat, and Broccoli to get Protein
The majority of your hair consists of keratin. It is believed to smooth the surface of an area known as”cuticle” “cuticle”. The cuticle is comprised of cells that overlap and band together, creating the structure and stiffness the hair. A lot of medical professionals believe that keratin has the ability to assist in smoothing the cuticle and creating a smoother appearance. It isn’t available in foods, however there are some foods that you can consume to help the production of keratin.
Keratin is a protein, making sure your diet is stocked with a daily intake of other proteins is an excellent way to increase the production of keratin. It’s good to know that no matter what type of lifestyle or diet you follow, there’s an abundance of healthy protein readily available. Lean animal products like turkey, beef and chicken are known for their superior protein quantity. Powders of protein are also an effective way to boost the levels of your protein.
Vegans and vegetarians can replace meat by using things like lentils and tofu as potent plant-based sources of protein. The broccoli and other vegetables of the garden can be utilized to get small portions. one 100g serving delivering 2.8g of protein. It also contains other excellent nutrients, minerals, and fiber.
Consume Fish and Mixed Nuts to get Omega 3 Fatty Acids
Fat acids, in spite of their rather unappealing name, actually are beneficial to a variety of areas of your body such as the brain, heart and eyes, in addition to cosmetic elements such as hair. There are three distinct essential, yet equally vital, Omega 3 fat acids that you must be aware of. These include:
- Eicosapentaenoic Acid (EPA)
- Docosahexaenoic Acid (DHA), and
- Alpha Linoleic Acid (ALA).
Omega 3 fats benefit hair growth by focusing on your hair follicles that are responsible for the production of hair. Every hair is born from a follicle which means that there are thousands of them all over your scalp. Insufficient supply of omega-3 fatty acids could result in follicles becoming smaller and weaker and can lead to loss of hair or loss of hair. Oily fish are frequently mentioned as one of the most potent source for EPA and DHA specifically, particularly species like mackerel, sardines, and salmon.
Additionally, a variety of premium supplements made from fish oil are accessible. To help you get sufficient ALA in food, mixed nuts are an ideal health-conscious snack. Replace crisps packets with chocolate bars with almonds and walnuts in order to improve healthy hair.
Iron is vital to the production of a chemical known as haemoglobin. It is a protein-based molecule that functions to transport oxygen throughout your body. By increasing the speed and efficiency at the speed at which oxygen moves through blood vessels you might be able help stimulate various cells, such as the ones involved in hair growth.
Incredibly, a study released in 2007 sought at the connection between the low iron stores within the body and loss of hair. 5110 women between the ages of 35 and 60 comprised the sample, and each of them was provided with the opportunity to answer a questionnaire. Analytical methods used by the authors revealed three categories:
- Lack of hair loss (43 percent in the study)
- Moderate loss of hair (48 percent in the samples) and
- Hair loss that is excessive (9 percent from the samples).
The results of the study indicated that “among those suffering from excessive losing hair, a greater percentage of women (59 percent) were suffering from low iron stores, compared with the general populace.” On the basis of data collected they came to conclusions that low body iron stores could be an important risk factor for hair loss. Despite the evidence-based findings of this study, the research behind iron intake and loss of hair is a subject of much debate and no conclusive link or connection between the two is known. With luck, the next study will provide an even more precise picture.
However, making sure you get ample iron intake in a regular basis shouldn’t be a problem. Like you’d think, given the importance of iron it is found in many different food items. We suggest including spinach into your diet. One 100g serving of spinach provides about 15 percent of your recommended daily iron intake and is suitable for numerous recipes. In case you’re not a big fan of spinach, there are a few other options that you can try:
- Lentils, legumes like chickpeas, lentils and soybeans
- Tofu and
- Turkey meat
Consume Citrus Fruits to get Vitamin C
Vitamin C isn’t naturally made or stored by the body. Instead, you must ensure that you are getting an adequate dose of high-quality vitamin C each day. Vitamin C is also referred to by the name of ascorbic acid is found in many various food items or supplementation. This includes:
- Lemons, oranges, apples and grapefruit
- Blueberries, Strawberries, and cranberries
- Broccoli, Brussel sprouts and spinach
- Green and red peppers
Once you’ve figured out how to incorporate vitamin C in your diet and lifestyle, let’s examine how it could assist in maintaining healthy hair. In the first place Vitamin C is believed to boost the production of collagen in your body. Collagen helps improve the appearance of your skin, ligaments, and tissues more sturdier and possibly help in strengthening and growing hair.
While the European Food Safety Authority (EFSA) has endorsed a variety of health claims related to collagen production and vitamin C but they haven’t yet connected this with hair. Other areas that are related to hair and vitamin C however, have evidence of a stronger connection. Vitamin C is known for its antioxidant properties which ensure that the cells in our body as well as those that comprise your hair, from threat of the free radicals.
In the event that your hair gets subjected to the effects of free radicals by oxidative stress, can weaken your hair at a rapid rate. Vitamin C is commonly referred to as”a free radical scavenger’. “Ascorbate (vitamin C) has been shown to be a potent antioxidant.” These benefits could aid in looking after hair, encouraging the growth of healthy hair and its development.
There has been research on the vitamin C and its potential to boost the absorption of iron within the body. “The essential role played by ascorbic acid in the absorption of food… iron has been widely accepted.” We’ve already talked about iron and the impact it has on hair, so knowing that these two ingredients are inextricably linked can be very beneficial if you’re seeking for ways to boost your hair an extra boost.
Eat Brazil Nuts
Selenium isn’t an extremely well-known nutrient. However, the belief of a lot of people to be able to keep dandruff from forming and also assist the body make use of proteins that aid in hair growth. Dandruff is a scourge that nobody wants to experience. The tiny white flakes of hair that litter the hair on your head could be caused by a number of factors, such as seborrheic dermatitis, eczema and even a fungus known as Tinea capitis.
Incredibly, selenium has been found as a toxic substance to this fungus. It’s a sign it is possible that increasing your intake of the selenium that you consume could help combat this particular issue. This is why it’s not unusual to find selenium sulphide employed in shampoos that fight dandruff. Brazil nuts are known for their selenium content which is why consuming one or two a day can help your hair do a world of good. Additionally, supplements with selenium are a fast and easy method to boost the amount of selenium you consume.
Be cautious; massive and excessive dietary adjustments could cause symptoms such as nausea, vomiting or even hair loss. Your goal is to strengthen your hair and not contribute in its loss. So it is only necessary to:
- 0.075mg daily for men between the ages 19 and 64
- 0.06mg daily for women ranging from 19 to 64
In this post, we’ve talked about five different nutrients could be beneficial for increasing the thickness and growth of your hair. It’s important to note that everyone is different so what may work for one person may not produce the same effect for another. If you’re not seeing the results you want It’s a good idea to talk with your local GP to get help and guidance.