Beautiful, shiny, thick hair is not only beautiful. First of all, the appearance of your hair is one of the signs of health and order in your body. However, quite often, due to a variety of reasons, a malfunction can occur in the body, and health will require special attention, including the health of the hair. Today, the site will talk about why hair can grow poorly, and how to eat in order to accelerate its growth.
Causes of poor hair growth
Normal hair growth is one and a half to two and a half centimeters per month. However, there are several reasons why hair may not grow well. The first of them is genetic, for example, representatives of the Mongoloid race have the longest hair. The second reason is trichological, that is, associated with serious medical disorders.
Translated from the Greek "trichos" is hair, so the science of hair is called trichology. Trichology is a practically unknown science, only recently it received the right to independence and ceased to be a division of dermatology.
The third reason is seasonal. For example, in the spring, due to a lack of vitamins and due to general stress and overwork, many begin to have problems with their hair.
You can help yourself and your hair in different ways: contact a professional and hide the shortcomings of a new hairstyle, purchase specialized biological additives and cosmetics. Or include in your diet healthy foods with elements necessary for beauty and health - namely, nutrients.
What are nutrients
Nutrients are biologically active elements necessary for the normal functioning of the body. They are divided into macro- and microelements, and they both enter the body along with food. In order to help hair growth, you should pay attention to the following macro- and microelements: protein, potassium, calcium, magnesium, iron, zinc, selenium, copper and a number of vitamins. As a result, a balanced combination should give the right and desired result.
Nutrition for hair: what to eat so that hair grows faster
The first source of strength is protein, which makes up 20% of your body weight. Protein is involved in many processes in the body, including the formation of critical amino acids. Quite often you hear the phrase "keratin and hair strength". Keratin is a special type of protein that is the basis for the horny derivatives of the epidermis, in humans it is hair and nails.
Protein is absorbed best from eggs, oily fish such as tuna and salmon, seafood and poultry. By the way, all of the above, according to Forbes magazine, is included in the list of ideal foods for proper nutrition.
For a quick reaction and the formation of amino acids, B vitamins should be used, a large number of which are found in nuts and legumes.
Sources of nutrients
The required structural components are iron, zinc, magnesium, calcium, potassium, sulfur, copper and selenium. Indispensable sources of calcium for the body are dairy products: cottage cheese and various cheeses. Bran, oatmeal and honey help the appearance of potassium in the body, but coffee, on the contrary, "flushes" these useful elements, despite the fact that the coffee beans themselves have the highest potassium content among all other products.
A few slices of rye bread a day and a salad of cabbage or other leafy vegetables can provide enough magnesium. Rye bread is the next source of iron after meat products, an important and irreplaceable element necessary for saturating cells with oxygen. And iron deficiency leads to anemia, a disease that often occurs in slender girls.
Zinc is found most in chicken liver and pine nuts. Copper helps
What vitamins, minerals and proteins help the most for hair growth?
The embodiment of a girl's dream of long, voluminous hair that falls in beautiful curls to the waist is sometimes not an easy task, if you do not know what is good for your hair, what products. A huge number of salon procedures, home care recipes, protect from damage and work on the appearance.
But you shouldn't rely on only one procedures and masks that accelerate hair growth - hair growth is a process that needs to be provided to hair from inside the body. Frequently visiting hairdressers and cosmetics stores, we forget to pay attention to the issue of nutrition, on which hair growth directly depends. You should know what foods are good for hair growth and use them in your diet.
It is absolutely true that long, healthy hair is a sign of overall health and a balanced intake of carbohydrates, fats, proteins, vitamins, minerals, dietary fiber and water.
For hair, the main nutrients are proteins, vitamins, and minerals. Consuming them in the right proportion will ensure you grow beautiful and healthy hair. The right diet and products that are good for hair will protect against hair loss and accelerate growth by up to 90%. Food is the power of the luxurious hair you've always dreamed of.
Nutrients — these are biologically important elements for the body, which are essential to ensure normal life. They are classified into - macronutrients and micronutrients, which the body should receive mainly from food.
Useful vitamins for hair that the body should get from food:
- Vitamin A
- Vitamin B7 (biotin)
- Vitamin B12
- Vitamin C
- Vitamin E
- Folic acid
- Vitamin B3 (niacin)
- Iron
- Magnesium
- Prenatal vitamins
- Protein
- Omega-3 fatty acids
- Vitamin Supplements
Hair Growth Food
What vegetables you need to eat for hair growth
1) Vitamin A for hair growth
Vitamin A plays an important role in the processes of cell growth, which directly affects the processes of hair growth. It also promotes the production of natural fats, also known as sebum, on the scalp. This is what gives your hair its natural shine. Vitamin A contains antioxidants that prevent dryness of the scalp and hair. In addition, it helps to strengthen the hair and make it thicker.
Vitamin A-rich foods:
- Sweet potato
- Liver
- Carrot
- Egg yolks
- Milk
- Dried apricots
- Spinach
- Mango
2) Biotin for hair growth (vitamin B1)
Biotin is one of the main vitamins on which hair growth depends. It is one of the 12 B vitamins. It prevents hair breakage and maintains a healthy texture.
Biotin is believed to also provide hair volume and thickness. It promotes the production of fatty acids in cells and facilitates their growth. Works in conjunction with amino acids and fats. In turn, amino acids are the building blocks of proteins. Also, amino acids play an important role in the processes of glucogenesis. Biotin is a water-soluble vitamin. Many foods we know well contain biotin. Adequate intake and topical application of this vitamin is the key to healthy and beautiful hair.
Intake of biotin for hair results in:
- rapid acceleration of hair growth
- thickening of each hair
- strengthening hair
Biotin-rich food (H):
- Mushrooms
- Avocado
- Salmon
- Peanut butter
- Yeast
- Almond
- Walnuts
- Cauliflower
- Bananas
- Raspberries
3) Vitamin B12 for hair. Strengthens, prevents hair loss
Vitamin B12, also a B vitamins, promotes cell division and growth. These processes are, of course, essential for hair growth as well. Lack of this vitamin can result in a slowdown in hair growth. Applying vitamin B12 to hair reduces hair loss and promotes iron absorption. In turn, the lack of iron ions leads to hair loss.
Foods rich in vitamin B12:
- Powdered milk whey
- Yogurt
- Milk
4) Vitamin C for hair
Vitamin C is a hair growth vitamin. It effectively fights premature graying and excessive dry hair. This is due to the fact that the vitamin is involved in the formation of collagen, which is vital for hair growth and development. Daily intake of vitamin C from food or supplements is essential for the health of your hair.
Foods high in vitamin C:
- Lemons
- Tangerines
- Guava
- Tangerines
- Strawberry
- Grapefruit
5) Vitamin E for hair growth. How is vitamin E beneficial for hair?
Vitamin E is an antioxidant that promotes tissue formation and repair, thus being a very important nutrient for hair growth. It kind of locks in moisture inside each hair, preventing them from drying out. In addition, it improves blood circulation in the head.
Vitamin E-rich foods:
- Peanut
- Almond
- Spinach (cooked)
- Sunflower seeds
- Dry herbs
6) Folic acid - hair stimulant
Folic acid plays a key role in giving hair strength and shine while maintaining moisture. It also prevents graying. If you are taking B vitamins, you are most likely already getting enough folate.
Folic acid rich foods:
Usually, foods that are sources of B vitamins also contain folic acid. All grains and cereals contain folic acid. Based on this, you can safely afford the consumption of these carbohydrates. But, if you need additional sources of nutrients, then vitamins of group B are suitable for this. Sometimes it is very difficult to find a natural source of one or another vitamin. In this case, it is worth considering the option of dietary supplements. They are usually a mixture of different vitamins and minerals in the correct proportions. Consult your doctor about this.
7) niacin to accelerate hair growth
Foods rich in niacin (vitamin B3):
- Chicken breast
- Tuna
- Avocado
- Mushrooms
- Turkey
Minerals for hair health
8) iron for hair growth
Iron increases hair elasticity and accelerates hair growth. Without iron, hair becomes thin, dull and dry. Iron facilitates the transport of oxygen to cells, allowing them to use additional capabilities.
What foods are rich in iron?
- Red meat
- Bird
- Spinach
- Apricots
9) Zinc for Healthy Hair Growth
There is a direct link between a lack of zinc in the body and hair loss. Zinc helps maintain hormonal balance and thus reduces hair loss and graying.
What foods are rich in zinc?
- Oysters
- Nuts
- Chick peas
- Sweet potato
- Spinach
Several studies have shown that magnesium deficiency leads to abnormal hair growth. Magnesium improves the condition of hair follicles.
Magnesium-rich foods:
- Nuts
- Salmon
- Seeds
- Canadian rice
11) Can prenatal vitamins improve hair growth?
They are similar to other vitamin complexes, but contain additional amounts of iron and folic acid. Designed for pregnant women.
12) Proteins for Healthy Hair Growth
Your hair is made up of proteins. Therefore, without further ado, it is clear that this is one of the most important nutrients for hair. Proteins strengthen hair follicles, help you lose weight and build muscle.
High protein foods:
- Dates
- Greens, fresh vegetables
- Milk
- Paneer
- Germinated seeds
- Hemp
- Peanut butter
- Quinoa
- Lentils
- Lean chicken or beef
- Greek yogurt
13) Omega-3 for hair (fatty acids)
Omega-3 fatty acids are known to relieve depression and have anti-inflammatory effects. They make your skin smooth and give your hair a healthy shine. Omega-3 fatty acids support cell membranes, allowing efficient transport of nutrients to all parts of the body, including hair.
Foods rich in omega-3 fatty acids:
- Mackerel
- Salmon
- Cod liver
- Herring
- Oysters
- Sardines
- Flax seeds
- Chia plant seeds
- Walnuts
14) Vitamin complex supplements for hair
As mentioned earlier, supplements are nothing more than a mixture of different vitamins and minerals in the correct proportions. The use of complexes to accelerate hair growth saves time, because You don't need to waste time thinking about what foods you need to eat for hair growth that is rich in those nutrients. You should definitely consult a specialist before starting to take dietary supplements.
If you eat right, including foods rich in vitamins and minerals in your diet, shiny long hair will no longer be a pipe dream. Food accelerates hair growth! Hair care becomes easier if you change your lifestyle, more specifically your diet.
The density and beauty of curls largely depends on a properly selected diet. Without the required amount of vitamins and minerals, they begin to fall out, lose their shine and elasticity. Therefore, for their strength and density, it is important to consume products to strengthen hair every day.
What substances are useful for strengthening hair
Human hair is composed of protein (more than 80%) and water (the remaining 15–20%). Naturally, they also contain trace amounts of mineral compounds and melanin. Due to improper care, lifestyle, under the influence of various negative external factors, the quantitative content of these substances decreases. As a result, the structure of the strands deteriorates, they become brittle and porous, slow down their growth, and the follicles weaken.
To normalize their condition and improve their appearance, it is necessary to enrich your diet with protein products and polyunsaturated acids as much as possible. For their quick assimilation and transportation into bulbs and main length, vitamins and some amino acids must be additionally consumed.
Vitamins for hair
For fast growth of beautiful and strong hair, especially useful vitamins... They are responsible for a wide variety of bodily functions.
For quick absorption of most vitamins, you need to add fresh cold-pressed oils to the menu. This will simultaneously ensure the "transportation" of substances to their destination and normalize the lipid balance.
Video: Elena Malysheva. Hair strengthening food
Depending on your needs, you can choose the ideal hair diet. If the problem is in growth or the strands fall out too much, then food products will come in handy to strengthen the hair. They will help to thicken healthy follicles, awaken the "sleeping", activate protective functions organism. In addition, they will reduce hair loss due to the normalization of metabolism.
What foods you need to eat to strengthen your hair:
If you want to improve not only the curls, but the entire body as a whole, then it is recommended to enrich your diet with fresh vegetables and fruits, as well as healthy vegetable and light animal fats. You will have to completely eliminate fast carbohydrates (sweets, flour products, soda, etc.) and reduce the use of coffee.
- Milk products... Most importantly, such food should be homemade. There is absolutely no benefit from store-bought milk, unlike whole milk. All fermented milk products are loaded with calcium, phosphorus, protein and the essential tryptophan amino acid. She is directly involved in the formation of new hair follicles and their nutrition. If you don't like milk, drink fermented baked milk, kefir, eat cottage cheese or cheese. They also contain all these compounds, but to a lesser extent;
- Gelatin. The most useful product to normalize the condition of hair and nails. He, like curls, consists of more than 80% of easily digestible protein. But in ordinary life, it is quite difficult to meet him. They are rich in gelatin in rich meat broths (jellied meat, chicken soup), fish soup (especially after fatty fish, such as salmon);
- Nuts and dried fruits generally. They are often recommended for girls after childbirth to normalize metabolism and enrich the body with the necessary acids and fats. The most useful for hair are cedar, almond and walnut;
- Green vegetables... Spinach, parsley, lettuce and arugula - contain a lot of vitamins, iron and essential acids. For the beauty of hair, it is enough to consume at least 100 grams of any of the listed products per day.
In addition, provide the body with a normal water-salt balance. Drink at least 6 glasses of non-carbonated water a day, stay hydrated.
Hair loss is a real disaster for any woman. It seems that until recently the head of hair pleased with its thickness and shine, and now only a "mouse tail" remained of the luxurious hairstyle. It's time to ring the bells!
There can be a huge variety of reasons for this problem: seasonal changes, stress, hormonal problems, seborrhea, etc. Naturally, it is impossible to diagnose yourself, so first you need to seek help from a specialist. But there is a method that will certainly help you cope with hair loss, for whatever reason it does not leave your head - proper nutrition.
Modern girls are too busy to pay more attention to their daily menu. In the morning, breakfast replaces a cup of coffee and a croissant, for lunch you can have a snack with a sandwich, and you can skip dinner altogether. But the hair is categorically against such a negligent attitude to nutrition!
Proper nutrition with hair loss
For hair loss, nutrition should be natural and balanced.
1. The first thing to do is to give up harmful products and drinks: fast food, smoked meats, sweets, coffee, carbonated drinks, alcohol.
2. But seasonal vegetables and fruits are hair's best friends. They contain vitamins that help strengthen hair and cleanse the body of toxins. Especially good are broccoli, carrots, beets, apples and citrus fruits.
3. In addition to vitamins, hair needs animal proteins, which are rich in meat - chicken, beef and turkey. And don't forget about seafood! Fish, even if you have never considered yourself a fan of it, should be included in the menu at least 3 times a week. Better if it is salmon (fatty fish). In addition, seaweed and oysters can help fight hair loss, especially when thyroid problems are present.
4. Proper nutrition for hair is also the use of dairy products. Cottage cheese, fermented baked milk and kefir - best products in such a case. Start your morning with a portion of low-fat homemade cottage cheese, which is quickly absorbed, prevents hair loss and relieves hunger for a long time. And try to love the eggs. It does not matter in what form you will use this product, the main thing is that it is present on the table at least several times a week.
5. Another point to pay attention to in hair loss is the use of the liver. In this sense, both chicken and beef can be suitable. Try not to expose the liver too much, as in a half-baked state it can give the body much more nutrients.
6. Do not brush aside and porridge. If you already had to deal with hair loss, then it's time to fall in love with oatmeal and buckwheat. But pasta, if they are not from durum wheat, will have to be abandoned.
7. Anyone who is prone to hair loss, it is recommended to start the day with the ingestion of vegetable oil - olive, sunflower (not refined) or flaxseed. Drinking just one tablespoon of oil on an empty stomach will strengthen and nourish your hair. useful substances... It is also necessary to include nuts (walnuts) and seeds in the diet.
8. And the last thing that will help get rid of hair loss is sufficient water intake. Do not be lazy to drink about 1.5 liters of water per day, because it is so necessary for your hair and the body as a whole!
Shiny, thick and healthy hair is not a myth, but a reality. However, you can turn into Rapunzel not only with help, but also through careful planning of the diet. Don't believe me? Spring is a great excuse to check it out. We have compiled a list of products that will make your curls look beautiful and strong from the inside.
For shine hair: salmon
Fatty fish such as salmon, sardines, and mackerel contain. Our bodies cannot produce these fats on their own, so they must be obtained from food or supplements. Omega-3s, in turn, not only give hair shine, but protect us from many diseases, and also help all body systems to function properly.
For hair growth: yogurt
Natural yoghurt is packed with protein - building material for hair and nails. Greek yogurt, among other things, contains an ingredient that promotes blood flow to the hair, making it grow faster. It is a vitamin B5 known as pantothenic acid. The same element, by the way, should be looked for on packages of shampoos and conditioners if you are looking for a product that can cope with the loss of curls.
Hair breakage: spinach
Like many dark green leafy vegetables, spinach is packed with nutrients. So, it contains a healthy dose of vitamin A, as well as iron, beta-carotene, folic acid, etc. Together, these elements work for a healthy scalp and, as a result, beautiful hair. Moreover, they help to retain moisture in the curls, which prevents breakage and split ends.
Hair Loss: Iron
Iron-rich foods are the best () way to deal with thinning hair. The fact is that a lack of iron in the diet can lead to the fact that more hair will remain on the comb over time. This is why you should focus on iron-fortified grains and pasta, soy and lentils, and organ meats.
For the density of the voice: bird
When you don't get enough protein, hair growth slows down. So if you're dreaming of long, healthy curls, try to eat as much protein as possible every day. This, however, is easy to do even for those who seek to reset overweight: Lean chicken or turkey meat is great filling and contains a minimum of calories. Add to this the fact that less is found in poultry than in beef and pork.
Dry hair: sweet potato
Has your hair not only lost its shine, but become very dry? If there is sweet potato (yam) in the supermarket near your home, this is your chance. The fact is that this product is rich in beta-carotene, a well-known antioxidant, which, when ingested, turns into vitamin A. It is this vitamin that can restore shine and strength to curls by activating the sebaceous glands. You can also find beta-carotene in other orange vegetables and fruits, such as carrots, pumpkin, melon, and mango.
Hair breakage: guava
Guava is not a fruit found in every refrigerator. But if you do manage to get it, keep in mind that this tropical fruit is rich in vitamin C, which, in turn, protects hair from breakage. Think about it: a cup of diced guava contains 377 mg of vitamin C, which is 1/4 of the recommended daily allowance element.
For blood circulation: cinnamon
Use cinnamon to add natural sweetness to oatmeal, morning pancakes and coffee, etc. However, this, of course, is not its only advantage. So, cinnamon improves blood flow in the body, which allows you to deliver oxygen and nutrients into hair follicles even more efficiently.
For hair growth: eggs
For hair thickness: oysters
Oysters are rich in zinc, and it is this mineral, if it is lacking in the diet, can cause hair loss. Moreover, all that has been said applies not only to hairstyles, but even to your eyebrows and eyelashes. The miracle element, however, can be found in beef, fortified grains, and seafood (from sumptuous crabs and lobsters to average mussels). Choose what you like.