Diet for healthy hair, how to strengthen them with the right nutrition

Did you know that there are foods that can also influence external beauty? Yes, a healthy diet, in addition to the health of your body, also positively influences the health of your skin and hair.

In fact, there are micronutrients, such as some vitamins and minerals, that can really help to enhance the beauty of skin and hair and therefore consuming foods that contain them helps us to have healthier skin and thicker, shinier hair.

In this article we will discover the diet to follow to make hair healthier and stronger exploiting the intrinsic characteristics of some foods.

What are the micronutrients that make hair healthier?

When talking about healthy and nourished hair, we must know that the “ nourishment ” must come from within, that is, through the blood supply to the scalp.

But what are the truly essential nutrients and micronutrients in a diet to strengthen hair?

Iron: helps oxygenate the scalp.

It has been shown that iron deficiency can be linked to hair loss .

This is because iron contributes to the normal transport of oxygen in the blood, and any part of the body has a better functionality if well oxygenated , consequently also the scalp.

Iron is, therefore, a fundamental ingredient in a diet for healthy and strong hair in women, but also in preventing baldness in men.

Zinc and copper: contribute to the maintenance of normal hair

A deficiency of these nutrients can lead to hair loss and presence of weak hair , which breaks easily.

The copper contributes to normal hair pigmentation, while the zinc It is a powerful inhibitor of hair follicle regression and accelerates its recovery, which is why a temporary deficiency of zinc and copper can lead to hair loss.

So, a diet rich in these substances is necessary to strengthen the hair by stimulating its growth and helps in case of damaged hair follicles, healing them more quickly.

Amino Acids: Useful for Healthy Hair

Some amino acids They are really useful for hair health, such as: cysteine, and methionine which intervene in the synthesis of the keratin , which is the structural protein of hair.

Vitamin C and E: contribute to the protection of cells from oxidative stress.

Vitamin C and Vitamin E are important antioxidants able to counteract the formation of free radicals.

Free radicals are responsible for cellular aging and can interfere with hair growth by weakening it and even turning it gray.

Omega 3 and Omega 6: they have a beneficial effect on hair

Omega 3 and 6 would be able to nourish hair deeply making them fuller and more voluminous.

In one study published by Journal of Cosmetic Dermatology People who took omega-3 supplements experienced increased hair growth, increased diameter and density of hair strands.

Diet for healthy hair, which foods to choose?

Let's see in detail which foods to include in your diet diet to strengthen hair , prevent hair loss and make it thicker and shinier.

Foods rich in Omega 3 such as salmon , walnuts, flax or chia seeds, herring, mackerel or other types of blue fish.

Dried fruit and oil seeds which contain large amounts of zinc, such as almonds, cashews and walnuts or flax, sunflower and pumpkin seeds which are also rich in iron and omega-6.

Foods high in Vitamin C such as oranges, grapefruits or the berries of dog rose .

Green leafy vegetables such as broccoli, spinach or kale which contain vitamin E, but also calcium and iron.

Other foods that contain iron, such as meat, legumes, eggs , to increase their bioavailability It is useful to eat foods rich in vitamin C at the same meal. Iron is also found in many superfood like the cocoa , the acai , the spirulina , the maca and the moringa .

Furthermore, it is useful to moderate the amount of simple sugars and favor complex carbohydrates, low glycemic index foods and products rich in fiber, such as cereals, especially whole grains which contain zinc, selenium and iron or the barley which contains Vitamin E or the oats rich in iron, zinc or omega-3.

Finally, even a correct hydration would promote the health and beauty of hair, so it is necessary to introduce the right amount of liquids, not only water but also herbal teas and green tea already in the morning at breakfast.

Other little tips for healthy hair

Not only diet, but also lifestyle can contribute to our having healthier and stronger hair. Here are some small tips that allow us to have healthy hair:

• Avoid a stressful lifestyle
• Avoid smoking
• Use natural and pure products on your hair, such as coconut oil.
• Avoid damaging hair treatments based on aggressive chemical products such as dyes, bleaching, perms.
• Avoid brushing your hair excessively or using hairstyles that stress the hair.