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

Did you know that there are foods that can also affect external beauty? Well 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, which 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 your hair healthier and stronger taking advantage of the intrinsic characteristics of some foods.

What are the micronutrients that make hair healthier?

When we talk about healthy and nourished hair, we must know that the “nourishment” must come from the inside, that is, through the blood supply of the scalp.

But what are the truly essential nutrients and micronutrients in a hair-strengthening diet?

Iron: helps oxygenate the scalp.

It has been shown that an 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 of 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.

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

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

Amino acids: useful for healthy hair

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

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

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 making it grey.

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

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

In one published study from Journal of Cosmetic Dermatology people who took omega 3 supplements experienced an increase in hair growth, an increase in the 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 to strengthen your 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.

Foods high in Vitamin C such as oranges, grapefruits or berries 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 its biodisponibilita it is useful to eat foods rich in vitamin C in the same meal. Iron is also found in many superfood like the cocoa, acai, the spirulina, the maca and the moringa.

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

Finally, even correct hydration would promote the health and beauty of the 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 for breakfast.

Other little tips for hair health

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

• Avoid a stressful lifestyle
• Avoid smoking
• Use natural and pure products on your hair, such as coconut oil.
• Avoid treatments that are harmful to the hair based on aggressive chemical products such as dyes, bleaches, permanents.
• Avoid brushing your hair excessively or combing styles that stress the hair.