Healthy, shiny hair is the dream of many people. Besides external hair care, a proper diet also plays a crucial role in nourishing hair from within.
Diet plays a very important role in nourishing healthy hair.
Why does diet affect hair?
Hair is primarily made of protein, so when you provide your body with enough protein, your hair will be nourished and restored better.
Vitamins and minerals play a crucial role in hair growth and development. A deficiency in vitamins and minerals can lead to dry, brittle hair and hair loss. Additionally, a healthy diet improves blood circulation, providing sufficient oxygen and nutrients to the hair follicles.
Foods that should be added to your diet
Protein-rich foods
Hair is primarily composed of keratin protein. Therefore, providing sufficient protein is essential for hair growth and repair. Good sources of protein include lean meat, fish, eggs, and dairy products. Salmon and tuna, in particular, contain omega-3s, which are beneficial for hair. Fiber-rich plant-based protein sources include beans and tofu.
Salmon contains omega-3s, which are good for hair.
Foods rich in vitamins
Vitamin A helps produce sebum, a natural oil that keeps hair shiny and smooth. Foods rich in vitamin A include carrots, pumpkins, and sweet potatoes. Vitamin C helps improve iron absorption and promotes collagen production. Rich sources of vitamin C include oranges, grapefruits, and strawberries, which help improve iron absorption and strengthen hair follicles.
Vitamin E, found in nuts and vegetable oils, helps protect hair from free radical damage. Vitamin B, found in whole grains, poultry, and eggs, helps improve blood circulation to the scalp.
Foods rich in minerals
Red meat and dark green vegetables are rich in iron, which helps transport oxygen to hair follicles. Zinc in seafood, beef, and pumpkin seeds helps produce new hair cells. Seeds like chia seeds, flax seeds, and walnuts are rich in omega-3s, vitamins, and minerals that are good for hair. Eggs are also a rich source of protein, biotin, and vitamin D.
Dark green leafy vegetables, which are rich in iron, help transport oxygen to hair follicles.
Foods to limit
You should limit your intake of fast food and sweets, as they can easily disrupt hormones and affect hair health. Avoid carbonated drinks because they dehydrate you and reduce nutrient absorption. Alcohol also damages the liver and affects protein production.
Other notes
Water helps maintain moisture in the hair and scalp. Therefore, drink enough water every day. Avoid strict diets because nutritional deficiencies will negatively affect hair health.
Stress can cause hair loss, so find ways to relax and reduce stress. Take proper care of your hair by washing it regularly, using a suitable shampoo, and avoiding brushing it too vigorously.
A balanced diet is crucial for maintaining healthy hair. Incorporate these nutrient-rich foods into your daily meals for healthy hair and reduced breakage. Additionally, combining this with proper hair care habits will help you achieve your desired hair.
Source: https://vtcnews.vn/che-do-an-giup-toc-moc-khoe-bot-gay-rung-ar903340.html
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