March 28, 2024

Nutrition: The right diet to have beautiful hair

Proteins
Keratin, the main constituent of the hair, is actually a protein. It is therefore essential to add to the menu a food beautiful hair proteins because they will help stimulate the synthesis of keratin. It's no secret, we find protein in meat and fish but also in vegetables or some legumes (soy, chickpeas, lentils, beans ...). However, to have beautiful hair, we will focus on animal proteins. Indeed, they contain sulfur amino acids, especially meat, essential for the health of our hair. These amino acids actually facilitate the production of keratin.


Choose lean meats, such as poultry, or fish rather than fatty meats: not only are they better for the line because they are less rich in fats but they are more beneficial to our hair because they also contain more protein.


Zinc

Zinc is a trace element very important for the health of the hair. It is essential for the synthesis of keratin and allows the sulfur to cement together the proteins that make up the hair. In French, this means that zinc is essential to strengthen the hair fiber. A zinc deficiency will weaken the hair.


But our body is incapable of making zinc by itself. Our daily dose must therefore be provided by our food. We add to our meals seafood, the main source of zinc: seafood (oysters) and fish, but also meat, dairy products (eg firm cheeses), wheat germs, lentils, nuts or hazelnuts.

But if zinc is important, do not neglect the other trace elements, which also have a vital role for a hair full of health. After 50 years, it is essential to have a sufficient daily intake of calcium and selenium.



Vitamin B
To have healthy hair, it is essential to put vitamins on his plate. But the star of vitamins beautiful hair is undoubtedly vitamin B. Each vitamin of the group has an essential action for hair beauty: the B2 regulates the secretion of sebum in the scalp, the B3 stimulates blood microcirculation in the roots and therefore helps the hair to strengthen itself, the B5 boosts the growth of the hair but also their luster, the B6 allows the hair fiber to metabolize the sulfur proteins thus favoring the production of keratin.


A menu deficient in vitamin B will therefore have harmful consequences on the hair. It is also essential to vary one's food sources in order to bring to one's hair the different categories of vitamins B. We find these different vitamins in bread, cereals (muesli, whole rice), but also food yeast and brewer's yeast. Fruits and vegetables are also excellent sources, as are lean meats (pork, chicken or other poultry), dairy products or some seafood (herring, smoked salmon, tuna, oysters, crab). Finally, wheat germs, peanuts or red beans also contain them.


Iron
What good is having beautiful hair if they persist in refusing to push. For beautiful and long hair, it is essential to add iron to your plate. By participating in the transport of red blood cells and oxygen to the roots, it plays a vital role in the process of regrowth. Iron is therefore consumed at every meal. It is obviously found in meat and fish, but not only. Dairy products, wheat germs, cocoa, certain pulses such as lentils or cereals such as muesli also contain some. However, be careful, some foods prevent the body from assimilating iron. Tea and coffee would be detrimental to its absorption. On the contrary, vitamin C would help the body to assimilate it.


Omega 3 and 6 fatty acids

They are called essential fatty acids because they are essential for the proper functioning of our body. But omega 3 and 6 are also essential for beautiful hair in full health. They are found in nuts as well as some oils such as olive or rapeseed.



Foods For Healthy Skin And Hair | Nutrition Guide (March 2024)