Heredity, hormonal changes, stress and regular use of care products play an important role in hair loss. But an inadequate diet also endangers his health.
Adopting a healthy and balanced diet is the best way you can maintain the richness and shine of your hair, because the foods you consume play a vital role in the growth, resistance and volume of the strands. Healthy hair is formed from the root, below the skin level, so it is important to maintain the health of the scalp and hair follicles. In this article we tell you what are the nutrients that hurry the healthy growth of the hair and that you should not miss the daily menu.
How does your diet affect hair growth?
The American Academy of Dermatology estimates that we lose 50–100 hairs each day. But this is a loss we do not feel, because the hair follicles produce keratinocytes every day, cells that synthesize keratin, a protein that enters the hair structure, regenerates it, gives it elasticity and makes it more resistant. Experts say that certain proteins, fats, vitamins and minerals influence how hair is grown and how healthy it is. Here are what they are:
Biotin
This is a mineral that helps to grow hair. Thinning and slipping are two symptoms of biotin deficiency. In case of a biotin deficiency, skin rashes, skin infections and nail fragility may also occur. Many hair growth supplements contain biotin. However, experts say that a diet rich in biotin also improves the appearance of capillary ornament, which is useful for skin and nails. Foods that contain biotin include: eggs, meat, including fish, nuts, seeds, some vegetables such as sweet potatoes, spinach and broccoli.
Selenium
Yet another mineral that helps your hair grow. However, too much selenium can lead to nausea, rash and nervous system problems.
Therefore, the recommended daily dose for adults is 400 micrograms (mcg) of selenium. Brazilian walnuts are very rich in selenium – a Brazilian walnut contains 68-91 mcg of selenium. Therefore, adults can consume only four Brazilian nuts a day. Foods containing selenium include meat, including liver and fish, eggs, bread and cereals.
Omega 3
Healthy fats are an important part of a balanced diet, and Omega 3 fatty acids are good for the heart, but also for the hair, skin and eyes. Fish is an important source of Omega 3 as well as vitamin D, both helping to stimulate hair growth.
In addition, people who eat fish have a reduced risk of getting sick with chronic diseases, and eating fatty fish helps maintain a healthy heart, lowering the risk of heart attack and stroke, scientists say.
Also, according to a small-scale study, scientists have concluded that the administration of Omega 3 supplements significantly reduces hair loss. The richest sources of fish rich in Omega 3 fatty acids are: salmon, mackerel, tuna, herring and sardines.
People following a vegetarian diet may consume: walnuts, flaxseed and chia seeds, flaxseed oil, soybean oil and canola oil, seaweed such as spirulina.
Vitamin D
In the absence of vitamin D, the hairs break down and grow harder. Vitamin D is also beneficial for the muscular, nervous and immune systems. Because fortified foods supply a large portion of vitamin D, it includes the following products in the diet: cereals, orange juice, yogurt, margarine, fatty fish, beef liver, cheese and mushrooms.
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