Want luxurious curls? Then take care of your nutrition. The food list will be helpful to you to strengthen your hair and enhance its growth. Scientists have proven that, on average, each person's hair grows 1 cm per month. But this does not mean that regrown hair is endowed with strength and beauty. To make them strong and silky, you need to consume vitamins. At the same time, it is not necessary to run to the pharmacy for bubbles of miraculous capsules and bats, the necessary complex of nutrients can be obtained with food. The right food will strengthen, enhance, shine and prevent hair loss. And what foods you need to eat daily for healthy hair, read this review.
Product # 1: Fish and Seafood
No other product contains such a large set of fat-soluble vitamins (E, A, D) as in fish. In addition, it is an excellent source of protein, which contains vitamin B12 as well as iron. And what to say about a number of trace elements like phosphorus, potassium, iodine, zinc and copper! Inhabitants of reservoirs (especially salmon) are also enriched with polyunsaturated fatty acids like omega-3. Their lack leads to dryness of the scalp and thinning hair. The daily full-fledged dose of protein and the norm of essential amino acids is 200 g. Arrange fish days and then your hair will always be healthy.
Product # 2: Green vegetables
Green vegetables (greens, beetroot, broccoli, spinach,) contain substances that the hair needs so much. Foods are extremely rich in vitamins that produce a lot of sebum (vitamins A and C). They serve as a natural conditioner for hair. Dark green vegetables fill the hair with calcium and iron.
Product # 3: Dairy products
Dairy (fermented milk) products are excellent sources of calcium (240 mg), which is very necessary for the strength and growth of hair. These foods also contain casein and whey, both valuable sources of protein. In addition, milk is rich in biotin, phosphorus, potassium, sulfur, and fermented milk products - probiotics (beneficial bacteria), strengthen the immune system. And if you add nuts to the curd or yogurt, then this combination will give your hair a double benefit. Write down one glass of milk (kefir, yogurt) in the daily menu of drinking habits and then the hair will always be in good shape.
Product # 4: Nuts and seeds
All nuts (walnuts, hazelnuts, almonds, cashews) are good for hair, thanks to the content of biotin and vitamin E. The latter slows down the aging of cells, which is why it has the second name "elixir of youth". Among other things, nuts contain magnesium, selenium, antioxidants, and ellagic acid. A couple of nuts (not fried) eaten a day and curls are insured against brittleness, dryness and loss.
Note: Brazil nuts are a natural source of selenium, walnuts - alpha-linolenic acid, cashews - pecans, almonds - zinc. These substances improve the condition of the hair, strengthen it and give the scalp health. Well, sunflower seeds dull, split and brittle hair will fill with zinc. 100 g of this product contains 5.2 mg of zinc. And in combination with vitamin B6, which is also abundant in seeds, zinc simply works wonders: it returns shine, color to the hair and accelerates its growth.
Product # 5: Carrots
Carrots are vitamin A, which is essential not only for good vision, but also for the health of the scalp. And the better the condition of the skin on the head, the stronger and more shiny curls. Therefore, carrots can be safely included in the daily menu, both in salads and in their own form.
Product # 6: Poultry
Turkey and chicken are essential sources of protein for healthy hair. With a lack of it, hair becomes brittle and weak, and a strong deficiency of proteins will lead to dull and discolored hair. Among other things, poultry meat is valuable for its content of easily digestible iron with a high degree of bioavailability.
Product # 7: Legumes
Beans, kidney beans, peas and lentils are essential for the strength of the curl. It is not only an irreplaceable source of protein, but also an essential product for hair growth. These foods are rich in biotin, iron and zinc. And sometimes the fragility and fragility of curls is caused by a lack of biotin. Nutritionists recommend consuming at least three glasses of legumes weekly.
Product # 8: Eggs
Chicken eggs, no matter how hard-boiled, soft-boiled, fried, are a super-source of protein that strengthens hair remarkably. They are also rich in the most important beauty nutrients: biotin, vitamin B12.
Product # 9: Whole grains and bran
Whole grain breads, bran breads, cereals and breads are enriched with minerals and vitamins that contribute to strengthening hair. And primarily due to the content of B vitamins, zinc, iron, biotin and panthenol. And in general, these products are very useful to eat, tk. - a source of fiber, which is good for regulating bowel function and lowers blood cholesterol.
Product # 10: Soy
Since hair is 96% keratin (i.e. protein), protein is needed for its growth. And the best source of vegetable protein is soy. The advantage of this product is the absence of harmful cholesterol, hormones and adrenaline, which are present in meat. In addition, vegetable protein is easier to digest than animal protein. In addition, soy contains many vitamins, amino acids and trace elements that stimulate hair growth.
These 10 foods are the foundation of an effective diet that will strengthen and enhance hair growth. Provide your hair with such a balanced menu as possible and your curls will acquire a healthy look, shine and elasticity.
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