Nutrition for hair health

Nutrition for hair health

Blog Article

Nutrition plays an important role in keeping the hair healthy. These are some of the key nutrients important for hair health:

 

Proteins: Hair is composed mainly of proteins, so it is fundamental to include an adequate amount of proteins in your diet. The sources include lean meat, fish, birds, eggs, dairy products, legumes, nuts and seeds.

 

Iron: Iron deficiency causes hair fall. Include in your diet foods rich in iron such as red meats, birds, fish, lentils, beans, spinach and fortified cereals.

 

Omega-3 fatty acids: These fatty acids are essential for the health and hydration of hair. The sources include fatty fish (salmon, caballa, sardines), flax seeds, chia seeds, nuts and soybeans.

 

Vitamins A and C: These vitamins help produce sebum, which hydrates the scalp and keeps the hair healthy. Foods rich in vitamin A include potatoes, carrots, spinach and collard greens, while vitamin C is found in citrus, strawberries, black peppers and broccoli.

 

Vitamin E: This vitamin helps to improve blood circulation, promoting hair growth. Good sources include almonds, sunflower seeds, spinach, aguacate and olive oil.

 

Biotina (vitamin B7): Biotina is important for hair growth and the general health of the scalp. You can find it in foods like eggs, nuts, whole grains, bananas and cauliflower.

 

Zinc: Zinc deficiency can cause hair fall. Include in your diet foods rich in zinc such as oysters, beef, pumpkin seeds, lentils and garbanzos.

 

Selenio: Selenium is an antioxidant that helps protect hair follicles from damage. The sources include Brazilian clouds, fish, cattle and eggs.

 

Silica: Silica is essential for the formation of collagen, which provides structure to the hair. Foods like avocado, bread, cucumbers and strawberries are good sources of silica.

 

Water: Keeping hydrated is fundamental to maintaining hair health. Drink plenty of water throughout the day to keep the scalp and hair hydrated.

 

In addition to including these nutrients in your diet, it is also important to maintain good general health by exercising regularly, controlling stress and avoiding pain from excessive heat and aggressive chemical treatments that can damage the hair.

Nutrition for hair health