We have always heard that eating a healthy diet is good for the proper functioning of our body. It is also essential to show off perfect and healthy skin, plus of course, for strong, healthy and shiny hair . In other words, hair that arouses passion and envy and with which we can create the hairstyles of our dreams.
In this post, the necessary foods are detailed to show off incredible hair and avoid dryness, frizz and weakness of our hair.
Foods to show off healthy and strong hair
If you want to have your hair like this, you have to continue reading.
In order to understand why we should take certain foods? First it is necessary to know the composition of our hair and what does it need to be healthy and shiny?
Our hair is composed of: minerals such as magnesium, silicon or copper, and keratin protein .
The nutrients that are needed to promote and achieve good hair health are: proteins such as collagen, minerals, essential amino acids and vitamins such as biotin or vitamin C. As for vitamins, the last mentioned are two of the most outstanding and necessary.
It is also important to mention: iron, omega 3, zinc or copper.
Now, perhaps some questions will arise so far; How can you eat all this? Is it very complicated? Should a separate diet be followed? … Before you panic, keep reading and you will see that it is very easy.
These foods are very common in any Mediterranean diet, and you will also be able to find out below the new superfoods that contain several of these necessary nutrients for the good condition of our hair.
Learn more about “superfoods” in our article: 11 superfoods to improve your health today .
Vitamin A to prevent hair loss
If your problem is hair loss, it is because your sebaceous glands are drier than usual and form a kind of “plug”.
In this case, we recommend Vitamin A, which has the function of lubricating the hair follicle and eliminating the obstruction caused by dryness.
Foods rich in this type of vitamin (A) are: eggs, liver, vegetables and oils, both sunflower and our star product, essential in the Mediterranean diet, olive oil .
It’s easy for now, right?
Well, we continue with other vitamins, now we have those of group B.
Learn more about “vitamin A” in our article: What is vitamin A good for and why is it so important?
Vitamin B to hydrate hair
This type of vitamin is found in fish, chicken, eggs, legumes, beef and pork, brewer’s yeast and whole grains and Quinoa , now so fashionable in diets.
Quinoa, considered as a cereal, is more than a simple cereal since it also provides proteins and vitamins that other products do not have on their own, such as iron, calcium and phosphorus.
Well, at this point, we already have more hydrated hair.
Learn more about “Quinoa” in our article: 11 benefits that quinoa offers the body .
Stronger hair with vitamin C
Vitamin C is very well known for avoiding colds, and we find it in citrus fruits, such as: orange, lemon, kiwi and spinach.
Echinacea is also used to prevent colds and is prescribed by some specialists to prevent epithelial diseases. It can also promote healthy hair and scalp (1).
But… What does avoiding a cold have to do with our hair? Don’t worry, we’ll explain it to you.
These types of foods, or rather, superfoods, directly affect the synthesis of collagen, which forms hair and which, in turn, helps iron to be better absorbed.
Iron is essential for hair to grow healthy and above all strong. Iron ore is essential for oxygenation of the scalp and the pigment of our hair.
Products rich in iron are nuts, spinach and red meat. Shellfish copper also helps us melanin in our hair.
Women are more likely to have anemia or lack of iron. Therefore, if you are a woman, you should take note.
Also folic acid, omega 3 and magnesium, three essential components for our hair to be strong and shiny.
Among the foods that contain several of these important nutrients are: our wonderful olive oil , cereals, nuts, wheat, basil, almonds and sage.
But the superfood that contains all these properties is Chia , since it provides Omega 3 fatty acids, calcium, antioxidants, vitamins, and a long list of properties.
It can also be used in any type of food. What are you waiting for to try it?
And of course, you can’t forget about fluids, keeping your body hydrated also makes your hair hydrated and strong.
Do not forget either to consume two pieces of fruit a day, which provide you with vitamins and also hydration.
Learn more about “vitamin C” in our article: The true benefits of vitamin C.
Foods to avoid
We have to start forgetting about foods with excess saturated fats, hydrogenated fats and fried foods. Opt for foods cooked on the grill and with olive oil, preferably raw.
These high-fat products raise testosterone levels, which can cause our hair follicles to shrink and this causes our hair to grow weak and much thinner.
We also recommend that you avoid carbohydrates that have a very high glycemic index, that is, that they do not have fast sugars, such as white sugar, brown sugar, these can be replaced by Stevia , a natural sweetener.
Nor should white bread or non-integral pasta be consumed in excess.
Although from time to time, one or another whim is allowed. The main reason for these suggestions is to avoid excessive consumption of these foods, because it creates cellular inflammation and does nothing for our hair and body.
Avoid diets that do not provide vitamin B12 or low in iron and try to put stress aside. Play sports and remember to wash your hair whenever you do, your scalp will thank you and those around you will thank you too.
Avoid caffeine, fizzy and sugary drinks, and excess chocolate. We do not ask you to eliminate it completely, we know it is hard, but what we do ask you is to reduce it as much as possible.
Another important tip is to sleep and rest the eight hours your body needs.
You already have all the keys to take care of your hair from the inside and remember, if you are healthy or healthy on the inside, your hair will be on the outside, you will notice it and so will others.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.