9 Top Nutrients For Hair Strength And Growth
During periods that your hair looks dull, tired, weak and fragile, have you thought that one of the reasons of your hair´s looking unhealthy could be the lack of top nutrients for hair strength and growth in your diet?
Because, just like your body needs food to function, the same goes for your hair.
So, even if you are using the best and most expensive hair products in the market, a healthy diet is more than important for your hair to be strong and good looking.
Of course, a healthy diet equals a balanced diet which should combine different groups of foods.
But what are those important nutrients that can make your hair look pretty and vibrant? Here are 9 top nutrients and their benefits for healthy hair.
Just keep in mind that it is always better to receive those necessary nutrients through your diet but if, for various reasons or during certain periods of your life, this is not possible, you have the option of taking some hair supplements that your physician can recommend.
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Proteins For Hair Health And Hair Fall Control
Did you know that 80% of each one of your hairs is made of proteins? So, you can imagine how much the lack of proteins in your diet can affect your hair´s health and development.
Insufficient protein in your body can lead to hair loss that is more than the normal hair loss you may daily expect.
So what can you eat to get some protein? All sorts of different foods like chicken, fish, eggs, dairy products as well as nuts and soya if dairy is not for you.
One of my favorite snacks with proteins is pistachio nut bars. You can easily make them at home and they are healthy and very filling.
Iron, Zinc, Selenium And Copper For Strong Hair
Zinc, iron, copper and selenium are also necessary nutrients for healthy hair. Lack of these nutrients can lead to the reduction of keratin, a very important hair protein.
Also, your hair becomes fragile, break or even fall and the new hair that grows is not strong enough.
The proteins you get from animal sources such as red meat, chicken, turkey, fish or eggs are valuable sources of iron.
Spinach, lentils, pumpkin seeds and soy beans also contain iron but the difference is that it is absorbed less in the body compared to the iron that you find in animal sources.
In that case, what can you do? Combining different foods is the answer. For example, vitamin C, some B-Complex vitamins as well as lycopene are perfect for absorbing more iron.
Try combining legumes with a tomato and pepper salad and finish off with some citrus fruit or a kiwi.
B-Complex Vitamins And Folic Acid For Hair Loss And Fragility
Lack of vitamins can be one of the reasons of hair loss, hair fragility, weakness and even hair dullness.
Vitamins B-B6, Vitamin B12 as well as Folic Acid are playing an important role in producing red blood cells and hemoglobin which are responsible for transferring oxygen from the lungs to all our body tissues including the ones in our hair.
As long as the oxygen supply levels are normal, our hair is healthy, shiny and rich.
Another B vitamin, Biotin (also known with the name of B7 and H) has been proven useful for dealing with hair loss.
Foods that are rich in B6 are chicken, soy, vegetables, peanuts and fish. Eggs, milk and fish are rich sources of Vitamin B12.
In order to enhance your daily diet with folic acid, consume dark green vegetables, artichokes, lentils, broccoli and whole grain cereals. Rye, almonds, dairy products, walnuts, cereals, avocado and cauliflower are good sources of Biotin.
Omega 3 Fatty Acids
There is no doubt about the super important benefits of Omega 3 Fatty Acids for our general health but they are also very important for the health of our hair and scalp.
Antioxidants For Aging Hair And Breakage
Antioxidants are crucial for protecting the hair from the inside against premature aging, graying and breakage.
One of the most popular antioxidants, Vitamin C, is necessary for iron absorption in your body but it also contributes to collagen production, which is the main structural component of the connective tissues of your skin, hair and nails.
Lycopene is another antioxidant which we find in red foods such as tomatoes, water melon and red grapefruit. It protects hair from getting prematurely gray and keeps it healthy and strong.
Also, Carotenoids, such as Beta-Carotene, have a strong antioxidant function and they are contained in many green and orange vegetables.
Finally, remember that crash diets may deprive you of those important nutrients for your hair and lead to hair thinning, easy breakage and loss of elasticity.
Nevertheless, this can only be temporary. When you start adding those top nutrients for hair to your diet again, you can boost your hair’s beauty, health and strength.