The diet, which is necessary for hair to grow fast and healthier, should contain foods rich in proteins, vitamins A, C, E and from group B, also minerals such as zinc, selenium, iron.
Here is what nutritionist Dr. Tatiana Zanin explains to us.
Such nutrients act as a barrier against damage caused by free radicals. Additionally, they provide us with amino acids and proteins that accelerate hair growth. For this reason, it is necessary to follow a balanced and reasonable diet with healthy products that provide the necessary nutrients.
1. Proteins
Protein-rich products give us the necessary amino acids for the creation of keratin and collagen, which are substances that are part of the structure of the hair. They give elasticity, shine and protection from aggressive substances and from the ultraviolet rays of the sun. Proteins are contained in milk, sea fish, meat, cheese, eggs. In certain cases, the use of a collagen supplement may also be recommended.
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2. Vitamin A
Vitamin A is necessary for the growth of hair cells, in addition to its participation in the formation of sebum – the oily substance that protects the hair, keeps it hydrated and healthy, favoring its growth.
Vitamin A is found in carrots, pumpkins, peppers.
3. Vitamin C
Vitamin C is essential for the formation of collagen in the body and for the absorption of iron, which is an important mineral for hair growth. Thanks to its antioxidant effect, vitamin C also helps to improve blood circulation in the scalp and protects hair from oxidative stress caused by free radicals.
Vitamin C is especially abundant in oranges, lemons, strawberries, kiwi, pineapples, broccoli, tomatoes, red pepper.
4. Vitamin E
Like vitamin C, this vitamin has antioxidant properties that promote healthy hair. It maintains the integrity of the hair and improves blood circulation in the scalp.
Vitamin E content is higher in hazelnuts, sunflower seeds, almonds, peanuts, etc.
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5. Vitamin group B
Vitamins from this group are necessary for the body’s metabolism as a whole. One of the main vitamins in group B, which is essential for hair, is biotin – known under the index B7. It improves the keratin structure, enhancing hair growth.
B vitamins are found in bananas, fortified cereals, peanuts, walnuts, almonds, oat bran, salmon.
6. Iron, zinc and selenium
Certain minerals such as selenium, zinc, iron play an essential role in the condition of the hair.
Iron is part of the red blood cells that transport oxygen to the scalp. It is found in nettles, beans, beets, clams, cocoa powder and sardines.
Zinc favors hair regeneration and strengthens hairs, as well as participates in the formation of sebum in the scalp, increasing its shine and smoothness. Foods rich in zinc are oysters, pumpkin seeds, chicken and almonds.
Selenium is an important element for the synthesis of more than 35 proteins. Its deficiency has been found to cause hair loss and pigmentation. Foods rich in selenium are cottage cheese, Brazil nuts, seafood, eggs, nuts, bulgur, meat, whole grain bread.
Onion juice for HAIR care
Juice for faster hair growth
A good way to consume the necessary nutrients to make your hair grow faster and healthier is by juicing fruits, vegetables, nuts.
Ingredients: half a bunch of grapes; half an orange; half an apple; 2 tomatoes; half a carrot; quarter cucumber; half a lemon; half a glass of water; 150 ml of yogurt; 6 walnuts; 1 tbsp brewer’s yeast.
Beat all the ingredients (except the lemon) in a blender, then add the juice of half a lemon and mix. Take 2 times a day, 2 days a week; or 1 cup each day.
Attention! The article is for information only. Search for a medical specialist!
