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Secrets of proper nutrition for beauty and health of hair

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Cosmetics advertisements in vain offer to choose products that will give your hair shine, healthy look and natural beauty. Care, of course, is very important, but it provides only a superficial effect. In fact, the appearance of curls depends primarily on the internal state of the body. And good nutrition takes a dominant role here. What it should be, let's understand.

Eat, enjoy, be beautiful

Before you reconsider and radically change your diet, it is necessary to determine the cause of the problems that have appeared. So, dull strands that have lost their luster and color indicate that the body lacks zinc. Began to notice a large amount of hair on the brush after each combing? Most likely, this is due to iron deficiency. And the appearance of gray hair can be triggered by a lack of copper.

Nutrition aimed at improving the state of the locks should be complete, and necessarily include proteins, which are the main building block of hair, unsaturated fats that help the formation of scalp cells, as well as carbohydrates, which remove slags from the body, thereby improving the appearance shag

Now let's find out what products will help to saturate the body with useful substances:

Milk products. For women who are terrified of the amount of hair falling out, trichologists advise that it is a rule to drink at least 1 glass of milk per day. It contains ¼ ​​daily calcium requirements, as well as sulfur and potassium.

Those who do not like milk, can safely replace it with dairy products - yogurt, kefir, ryazhenka. Probiotics included in their composition will not only strengthen the body's defenses, but also help in the absorption of B vitamins, which are necessary to improve the condition of the hair.

Banana. In order for the hair follicles to function properly, they need a constant supply of oxygen, which is provided by red blood cells. And for their active production requires biotin, which is part of bananas.

Also, these fruits contain silicon, which helps strengthen curls and tyrosine - the amino acid responsible for pigment.

The nuts. Another useful product. Brazil nut is a natural source of selenium, which is important for the normal condition of the scalp. And walnut - omega-3 fatty acids, which improve the structure of the hair, and make the strands more elastic.

Soy products. More than 95% of our hair consists of keratin, which is a protein substance. The best plant source of protein is soy. Of course, protein can be “scooped” out of meat, but it is worth remembering that, apart from nutrients, there is also cholesterol and even hormones. In addition, the plant product to absorb the body will be much easier.

Seeds. This is a real fount of zinc. And in combination with vitamin B6, they create a great pair that helps to return the curls of former beauty. Of course, snapping seeds everywhere is not too ethical, so we recommend finding already cleaned seeds and adding them to various dishes. By the way, seafood, eggs, oatmeal and black bread are also rich in zinc.

Green vegetables. They contain vitamins A and C, necessary to produce the right amount of sebum. Especially valuable in this case will be broccoli and spinach.

It is also worth remembering that the deterioration of your curls can be triggered by diets, which imply the abandonment of important trace elements for them.

But going to the right diet, you should not wait for a lightning-fast result. To get a visible effect, the body will need several months to restore the right balance.

Gorgeous hair - one of the main ornaments for women. And so that they always shine with health, it is necessary to provide them with the right comprehensive care. Do not regret time for yourself and your health, and then everyone around you will notice your beauty.

Power Effect

Hair in its structure is keratin strings, covered with scales on top. They grow from hair follicles, to which all substances get through the blood. The relationship is obvious: the more nutrients that enter the bloodstream, the healthier the hair becomes.

To organize a proper diet, you need to know what functions different substances and vitamins perform. It is on the basis of this knowledge that a diet for healthy hair is formed.

  • Carbohydrates. This is the "engine" of our body. Due to complex carbohydrates, energy is released, which is spent on all physiological processes, including hair growth. The recommended daily intake of 2–3 g per 1 kg of weight per day. It is important to count an individual indicator taking into account physical and mental loads. Attention should be paid to the quality of carbohydrates consumed, since the efficiency of all processes in the body depends on it. Sources of complex carbohydrates: cereals, pulses, whole-grain flour products, cereals, vegetables.
  • Fat A sufficient amount of fatty acids directly affects the absorption of important vitamins, the immune system and hormonal balance. Consequently, in a healthy body, hair grows better, it is stronger and stronger. Fats have a positive effect on the condition of the scalp, the elasticity of the hair and the speed of their growth. Daily intake - 0.8–1 g per 1 kg of weight. Saturated fat should be eaten 1/3 of the daily requirement, and unsaturated - 2/3 of the amount. Products containing healthy Omega-3 and Omega-6 fatty acids: vegetable oils (rapeseed, olive, sunflower), fish, nuts, soy.
  • Squirrels. The building material from which cells, tissues, organs, nails and hair are formed. The lack of this substance in the body adversely affects overall health, and hair becomes very fragile and does not grow well, because protein is the basis of their structure. The daily rate is 1.5 g per 1 kg of weight, cysteine ​​products must be present in the diet. This amino acid prevents dryness and brittle hair problems, and is contained in eggs, poultry, pork, garlic, broccoli, Brussels sprouts, milk.
  • Vitamin A. Affects the quality of hair growth, their appearance. With a lack of vitamin observed dryness, brittleness, increased hair loss. From food you need to get at least 700 micrograms of vitamin for women and 900 micrograms for men. The greatest amount of this element is found in fish oil, liver, yolks and butter.
  • Vitamin E. Promotes rapid blood flow, so that oxygen and other beneficial substances actively enter the scalp and follicles from which hair is nourished. They become more lush and shiny. Vitamin E is involved in the synthesis of collagen, which is responsible for the elasticity of hair and skin. It is recommended to use 10–20 mg per day. Products with vitamin E: wheat germ oil, salmon, almonds, chicken eggs, beef liver, buckwheat.
  • Vitamins of group B (B2, B3, B5, B6, B7, B9). Maintain a healthy and well-groomed appearance of the strands, strengthen the hair follicle, prevent early graying of hair and regulate sebum production. The norm for each of these vitamins has its own: B2 - 1.8 mg, B3 - 17 mg, B5 - 5 mg, B6 - 2 mg, B7 - from 30 to 90 mcg, B9 - up to 400 mcg. Get the full range of B vitamins from nuts, bran, products from a flour of a rough grinding, cheese, eggs, vegetables and fermented milk products.
  • Vitamin C. Strengthens the walls of blood vessels, thereby improving the nutrition of the follicles, maintains the elasticity of the skin and hair, stimulates the production of collagen. The recommended rate is 75–90 mg per day. Sources of Vitamin C: wild rose, rowan, currant, kiwi, oranges, Brussels sprouts, spinach, sorrel.
  • Iron. Thanks to this substance, oxygen is retained in the blood and enters all body systems, including the skin. The use of the norm of 10–20 mg will allow you to forget about dull and constantly falling hair. Iron can be obtained from dried mushrooms, red meat (pork liver and beef), seaweed, bran, buckwheat and egg yolks.
  • Calcium. One of the main building materials of hair. Calcium strengthens its structure and prevents breakage. Consumption rate varies from 1000 to 2000 mg. Products with high element content: poppy, powdered milk, sesame, hard cheese, sheep cheese, sardines.
  • Silicon and sulfur. Important elements without which a complete synthesis of collagen is impossible. A sufficient amount of sulfur (500 mg) and silicon (10–50 mg) in the diet gives hair strength, elasticity and shine. In order for the body to receive the required rate of sulfur, you need to include in the daily menu of milk, eggs, lean beef, clams, cabbage and beans. Silicon is contained in oatmeal, bran, apples, celery, sunflower seeds and beef meat.
  • Zinc. Zinc is important for hair, because it is involved in protein synthesis and the absorption of vitamins A and B. It gives shine shine, improves growth and prevents loss. Consumption rate - 15–20 mg. Zinc products: beef liver and tongue, anchovies, salmon, nuts and seeds, dried fruits, avocados, cauliflower, mushrooms, onions.
  • Magnesium. It tends to accumulate in the hair, from where the body can “take” it in case of deficiency. This leads to depletion of the hair shaft and damage to the cuticle. Magnesium is also involved in the body's metabolic processes and protein synthesis, which affects hair growth. The average rate is 400 mg. Element contained in buckwheat, oatmeal and millet, as well as nuts, sea kale and legumes.

Fatty roots

The problem of quickly contaminated hair usually caused by hormonal or hereditary factorsbut may be associated with excessive consumption of spicy foods.

Spices, getting into the bloodstream, cause the body to release more heat, and the process of sebaceous exacerbation is intensified, which is why hair becomes contaminated much faster.

Another reason for too active work of the sebaceous glands is the lack of vitamin B2, which is involved in the regulation of sebum secretion.

Decision: reduce the amount of spicy and spicy foods in the diet, include in the diet the main sources of vitamin B2 (pine nuts, almonds, calf liver, mackerel, cottage cheese, eggs).

Dryness and dandruff

Dry hair often breaks and looks lifeless, the situation may worsen the use of styling tools without thermal protection. Strands are quickly depleted with a lack of magnesium or vitamin A, insufficient sebum secretion develops due to a deficiency of vitamin B6 and fatty acids. Also, with the lack of these elements dandruff may occur.

Decision: use liver, eggs, fish oil, buckwheat, kelp, spinach, give hair rest from styling, always use a protective agent against high temperature.

Hair fragility

Hair weakens and breaks with calcium deficiency or insufficient collagen production. Vitamins E, C, silicon and sulfur are responsible for its synthesis, the lack of these elements adversely affects the health of the locks.

Decision: more often there is seafood, salmon, bran, citrus fruits, lean beef, dairy products, eggs, seasoning salads with wheat germ oil.

Abundant hair loss

On average, about 50–120 hairs fall out per day - this is a normal physiological process, new ones will grow in their place with time.

If the number of lost hair exceeds the norm, then the body lacks vitamin A, zinc, iron, folic and nicotinic acids.

Decision: eat pumpkin seeds, white beans, chicken liver, peanuts, take fish oil.

Nutrition for hair: why is it needed?

Hair Nutrition Insanely important: their condition depends on what we eat. If there are problems, it is worth thinking about changing the mode of eating, but it is important to remember that diet for healthy hair, does not bring instant results. To achieve it takes time, and, consequently, patience. After changing the diet, we must first wait until the nutrients "take root" in the body, and then, after a month, they will have a positive effect on us.

It is important to classify your problem (or problems), it depends on what you need to eat. So, if the hair is dull and lost its color, then the problem is a lack of zinc. Do you fall out? Not enough iron. Will they turn white? No, you are not aging. You can turn gray from a lack of copper in the body.

Everyone knows that with food our body is saturated with the necessary elements - proteins, fats and carbohydrates, as well as minerals and vitamins. Proteins are the organic builder of our locks, their structure is based on them. They are found in animal foods (meat and fish), as well as in legumes and soybeans. Unsaturated fats are a source of scalp cell formation. Carbohydrates excrete toxins and toxins from the body, which, in turn, helps our curls to acquire shine and elasticity.

Diet for healthy hair: “feed” your hair properly!

If you notice that something is wrong with your hair, you should think about what you eat and what you are missing.

So, if you have too fat strands, you need to give up all fried and fatty meat, it is better to switch from meat to chicken or turkey, fish, vegetables and eggs. Vitamin B, which is found in cauliflower, broccoli and beans, will also help.

If your scalp is on the contrary too dry and dandruff appears, then the food should include such important trace elements as sulfur and copper. The latter is found in squid, shrimp, cucumber and zucchini. Sulfur is enriched with egg yolks, asparagus, onions and garlic, and sulfur also makes your curls shine. It is necessary to include fatty acids: fish (salmon, herring, tuna), nuts, olives, avocados, etc. Moisture is also needed, so drink about 1.5 liters of water daily.

Dim and inconspicuous hairstyle will save a trace element like zinc. It is found in meat, seafood, eggs, milk, oatmeal, black bread.

Return color helps tyrosine - an amino acid that is responsible for the pigment. In this case, food should include avocados, bananas and dairy products. If you find gray hair in your home, do not panic ahead of time, again you need to enrich the food with tyrosine and copper.

Hair falls out of a lack of iron, iodine and vitamin E in the diet. Iodine can be found in seafood and algae. Eggs, legumes, red meat, liver and carrots are rich in iron. Vitamin E is found in vegetable and butter, as well as eggs.

A healthy hair diet is a kind of medicine that will help keep them healthy, alive and shiny.

We make the right diet for hair growth

You may have noticed that after long-term dieting, the hair is naughty: it remains tufts on a comb, it does not want to fit, it looks dull. The explanation is simple: hair gets nourishment from the blood, so while you are dieting, they not enough essential vitamins and trace elements.

Protein - the basis of nutrition for hair growth

Let's start from the beginning. 70-80% hair consists from proteincalled keratin. As a result, for the growth and health of hair it is necessary to ensure a constant saturation of the body. protein. Without the entry of proteins into the body (for example, as a result of protein-free diets), the hair gradually begins to fall out.

When digested in the stomach, proteins break down into amino acids - an indispensable building material for hair.

The most valuable sources of protein are eggs, milk, meat, fish, cheese, cereals. In nutrition for hair growth, they must be required!

Essential Vitamin

Vitamins of group B responsible for hair growth. Remember that their deficiency can lead to such a problem as partial baldness! Most of the B vitamins are found in yeast, cottage cheese, cheese, milk, germinated grains, liver, kidney. Do not forget that food for hair growth must necessarily include other sources - carrots, bran, eggs, legumes, cauliflower, soy products, nuts.

Among the vitamins of this group, we highlight folic acid (vitamin B9). Everyone knows its importance for pregnant women. And we recall that folic acid still promotes hair growth, helping the body produce new cells.

Attention! B vitamins can not be stored in the body, their intake must be constant, while they are easily destroyed by alcohol, refined sugars, nicotine and caffeine!

Proper nutrition for hair growth necessarily includes known “Beauty vitamins” - A and E.

With a lack of vitamin A, hair falls out easily, covered with dandruff. Its main sources are well-known since childhood. fish oil, liver, seafood. Slightly less vitamin A in dairy products, butter.

Vegetable oil - a storehouse of vitamin E. It is responsible for moisturizing the hair (and therefore, for their natural shine and fluffiness), protects against UV radiation. It is also contained in cabbage, beans, nuts, oatmeal and corn, germinated wheat germ, almond.

"The Iron Lady

Perhaps one of the most important trace elements in the diet for growth and the normal state of hair is iron. With a lack of iron in the body, hair becomes dull and brittle, fall out and split.

А знаете ли вы, что один из симптомов железодефицитной анемии — это истончение и выпадение волос?

Добавьте в рацион питания для роста волос такие источники железа, как красное мясо, печень, птица, рыба. Богаты железом практически все крупы, яичный желток, хлеб с отрубями. In a smaller amount of iron is contained in fruits and vegetables.

Important microelements, such as calcium, zinc, selenium, sulfur. And this is a significant reason to constantly enrich your diet. cottage cheese, dairy products, oatmeal, garlic, mushrooms.

Proper nutrition for hair growth: the main thing is balance

Approximately 15% of the hair consists of water, therefore the correct drinking regime. Drink up to 2 liters of pure water per day to provide the necessary hydration of the body and hair from the inside. By the way, a good solution would be water diet !

So, to summarize: the main characteristic of nutrition for growth and good condition of hair - it's his balance. The hit parade of products that are most important for hair growth is headed lean meat, eggs, cottage cheese, fish and seafood, whole grains, green leafy vegetables, fruits.

But an excess of carbohydrates, which are so rich in confectionery, can lead to an increase in scalp greasiness and dandruff.

Make up your diet wisely, do not overeat, give up “unhealthy”, heavy food - and your hair will delight you strength, thickness and silkiness!

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How to eat so that the hair was strong and healthy

Monday

When woke up: a glass of pure water, you can add a teaspoon of honey and a few drops of lemon juice.

Breakfast: cottage cheese with dill and salt or raisins and honey, coffee or tea.

Snack : one banana

Lunch: cabbage salad, vegetable soup and one loaf with butter.

Snack: carrot juice and add 1 teaspoon of linseed oil to the juice.

Dinner: steam cutlets and 200 g of fresh or stewed vegetables,

Tuesday

When woke up: a glass of pure water.

Breakfast: omelet of two eggs, one cucumber and coffee or herbal tea.

Snack: orange or two tangerines.

Dinner: stewed zucchini and boiled turkey or chicken, a glass of juice.

Snack: several nuts of any kind.

Dinner: boiled rice with meat (beef) and a salad of cucumber and tomatoes, seasoned with olive or pumpkin oil, you can still slice of cottage cheese casserole.

Wednesday

When woke up: a glass of pure water.

Breakfast: Barley porridge and vegetable salad, tea or coffee.

Snack: sunflower seeds or pumpkin seeds.

Dinner: salad, mushroom or vegetable soup, a slice of bread.

Dinner: beet salad with onions, seasoned with butter and mashed potatoes.

Thursday

When woke up: a glass of pure water.

Breakfast: sandwich and coffee with milk or herbal tea with honey and lemon.

Dinner: vinaigrette and soup, juice.

Snack: 100 g of dried fruit.

Dinner: Baked fish with vegetables and herbal tea.

Friday

When woke up: a glass of pure water.

Breakfast: buckwheat porridge with meatballs, plus steamed broccoli.

Snack: apple or banana.

Dinner: fish with vegetables, bread, juice.

Snack: cottage cheese casserole with tea.

Dinner: braised liver and a glass of orange or tomato juice.

Saturday

When woke up: a glass of pure water.

Breakfast: two boiled eggs, a slice of bread with butter and tea.

Snack: curd and dried fruits.

Dinner: stewed beans and fresh cabbage salad seasoned with butter.

Snack: two apples or a grapefruit.

Dinner: pasta with tomato sauce, vegetable salad.

Sunday

When woke up: a glass of pure water

Breakfast: oatmeal with dried fruit and tea,

Snack: sandwich with cheese and ham, herbal tea with honey.

Dinner: chicken chop and beans salad, a glass of juice or tea.

Snack: an apple and a slice of dark chocolate, or one banana, or a grapefruit.

Dinner: beef liver with vegetable stew.

The basic principles of nutrition

Strengthen hair will help balanced and varied diet. Diets, for the most part, harm the health of hair, because they suggest the exclusion of a number of products from the diet. This inevitably leads to the fact that some of the necessary substances to it cease to enter the body. Lack of vitamins and minerals immediately affects the condition of the hair. They become dull, brittle, they do not have enough food for proper growth. If the restrictions in healthy products are permanent, it can result in intensive hair loss. Hair begins to fall heavily and as a result of drastic weight loss. This phenomenon is explained by the violation of the normal rhythm of hair replacement. Return to health and strengthen hair can only proper nutrition.

Healthy foods

Foods rich in iron and calcium are very suitable for strengthening hair. A large amount in the diet of fruits and vegetables will become a source of vitamins and minerals. Health of the scalp and, as a result, hair is impossible without saturating the body with omega-3 polyunsaturated fatty acids. Especially they are rich in fatty fish. In particular, salmon. Salmon also contains a lot of iron and vitamin B12. For vegetarians, flaxseed oil will be a source of fatty acids - one tablespoon on an empty stomach every morning. Hair also needs vitamins A and C, which are very abundant in green and leafy vegetables. Zinc and iron can provide the body legumes. They are also excellent suppliers of biotin, which helps strengthen hair.

Regular consumption of nuts helps to improve the condition of the hair. Thus, Brazil nuts are considered one of the best natural sources of such a trace element as selenium. Walnuts are high in alpha-linolenic acid - this is one of those essential omega-3 fatty acids for healthy hair. Pecan, cashew and almonds are rich in zinc. The lack of zinc in the body leads to fragility and brittleness of the hair, and in some cases - to their loss. A lot of zinc is also found in whole grains, lamb and beef. Turkey or chicken meat provides the body with the necessary protein and iron to strengthen hair, which is easily absorbed. Another source of protein is eggs. To strengthen the hair and their full growth, calcium is needed - there is a lot of it in dairy products, so they must be in the diet.

Essential Vitamins

To strengthen the hair need vitamins. First of all, retinol. Vitamin A makes hair elastic and protects it from the negative effects of ultraviolet radiation, and its lack leads to brittle hair. Products containing retinol should be eaten with oil - retinol is a fat-soluble vitamin. Vitamin C prevents the destruction of hair follicles. In addition, this vitamin helps the body absorb iron, without which the hair can not be healthy. Being an excellent antioxidant, vitamin C helps a person to more easily endure stressful situations - they have a bad effect on the health of the hair. Vitamins of group B will help to make hair strong and shiny.

Nutrition with hair loss: what will help “hold” the hair?

Hair is very sensitive to all changes in the human body. If the hair begins to fall out intensively, this may indicate health problems. Hair loss can be a symptom of hormonal imbalance, diabetes or poor digestion. Loss can also be triggered by fasting, dysbiosis and frequent use of junk food. That is why proper nutrition for hair loss plays a critical role.

Only healthy products

With hair loss nutrition should be as balanced and natural. In the diet, the presence of large quantities of fruits and vegetables. It is desirable to give preference to those of them that grow in the region of residence - it is believed that they are better absorbed. It is advisable to choose acidic fruits (apples or kiwi, for example). It is the digestive juice of a certain acidity that breaks down proteins into amino acids, which are so necessary for healthy hair. The most useful vegetables for improving hair condition are those that contain a lot of fiber. Vegetables such as cabbage or carrots, not only saturate the body with vitamins, but also cleanse it from toxins.

Animal proteins are very useful for hair (and for the whole organism) - they are a kind of building material for hair. Provides intake of animal proteins in the body meat. Do not forget about the fish - both river and sea. If the problem of hair loss faced a vegan vegetarian, who under no circumstances will not eat meat, he will be helped by dairy products. Sour cream, cottage cheese, kefir and more - food that prevents hair loss. And the milk protein that is contained in these products is absorbed even faster than animal.

Eating vegetable oils, seeds and nuts also prevents hair loss. Especially useful will be the habit of drinking on an empty stomach a tablespoon of linseed, olive or hemp oil. Or you can just fill them with salads. This will cover the body's need for vegetable fats.

Refuse junk food

Hair loss is a serious phenomenon. Without clarifying the reasons can not do. However, this can take a long time. Therefore, it will not be out of place to be safe and to exclude some products from your diet. First, it concerns raw eggs - they have a lot of avidin. Avidin is a protein that binds and prevents the absorption of biotin, which is essential for healthy hair and scalp. It is preferable to eat boiled eggs.

With hair loss of the order of seventy-five percent of the diet should be raw foods. It is better to refuse fried foods in general, as well as different kinds of pickles and smoked meats. The same applies to convenience foods and canned goods. No need to get involved in exotic foods. The ban should also be introduced on the use of alcohol and tobacco, if desired, to have healthy hair.

Sweet and flour harms not only the figure, but also the hair. This applies not only food, but also sugary drinks - in particular, carbonated. It is advisable to completely abandon such delicacies like chocolate and limit sugar intake. However, the body simply cannot do without certain types of complex carbohydrates. The diet should include cereals, pasta from durum wheat, bran bread. Those who are worried about the figure, you can advise not to use the above products along with proteins.

Moreover, one should not sacrifice the health of the hair for the sake of a beautiful figure. Beauty is unthinkable without healthy and shiny hair.

Balanced nutrition for hair growth - water and vitamins

One centimeter per month - such hair growth is considered normal. Each person is individual, so some people may experience some slowdown in hair growth. Small deviations from the norm are not cause for excitement. However, in the event that hair growth is practically not observed, attention should be paid to this - this can be a symptom of health problems. Or the result of improper nutrition, because nutrition for hair growth is of primary importance.

The basis of nutrition - protein

Hair for eighty percent consists of keratin, contributing to the strengthening and growth of hair. For its production the body requires a lot of protein. If the protein for some reason ceases to enter the body, it can lead to intense hair loss. In large quantities, protein is found in dairy products, cereals, eggs, fish and meat. Therefore, it is very important for hair growth that the above listed products are present in the diet.

But to provide complete protein nutrition is not all. It is important that protein is properly processed and broken down into amino acids - the necessary material for hair growth. For protein digestion, gastric juice containing pepsin is needed. That is, the juice of a certain acidity. In order to get such a juice, experts recommend eating protein foods in combination with sour fruits - apples, citrus fruits, kiwi. Protein metabolism and provides vitamin B6. A lot of it is contained in germ sprouts of cereals, nuts and liver. A little less vitamin B6 in fish, meat, spinach, bananas and avocados.

Such helpful vitamins and trace elements

In addition to the already mentioned vitamin B6, the rest of the vitamins of group B are required for hair growth. In particular, vitamin B9 is folic acid. It promotes the formation of new cells. A lack of B vitamins in the body can lead to partial baldness. Eating such foods as yeast, bran, carrots, cabbage, eggs, legumes will help fill this gap. Sources of vitamins of group B must be present in the diet constantly, since these vitamins do not accumulate in the body. Moreover, under the influence of nicotine, alcohol and caffeine, they are easily destroyed. Health and hair growth provide and so-called beauty vitamins - A and E. Vitamin A deficiency in the body leads to dandruff and hair loss. A lot of this vitamin in seafood.

The main trace mineral that promotes hair growth is iron. Fish, red meat, poultry - these are foods that are richest in iron. Iron is found in almost all cereals. For the full growth of hair requires a large number of trace elements in the body such as sulfur, zinc, selenium, calcium. For example, zinc, as an important element of protein metabolism, stimulates hair growth. In the process of exchange is involved and sulfur. The benefits of calcium can not speak. Selenium also prevents dry skin. These trace elements are fully present in dairy products, mushrooms, garlic and oatmeal.

The main criterion of nutrition, designed to enhance hair growth, is its balance. The most useful products that help stimulate hair growth are dairy products, lean meat, fish and seafood, cereals, eggs, leafy vegetables and fruits. But sweets and bakery products from the diet is better to eliminate or, at least, limit their consumption. Hair needs water, because hair is fifteen percent water. In addition, the consumption of two liters of water per day will provide the hair with the necessary moisture.

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