Nutrition for hair loss. The problem of hair loss among women and girls has become very relevant recently. The main reasons for hair loss are stress and weight loss diets. Proper nutrition will help strengthen hair, prevent and reduce hair loss.
Our hair grows about 1 centimeter per month, and the most important thing for the growth of new healthy and strong hair is the vitamins and nutrients that we get from food.
The best diet for healthy hair is foods rich in calcium and iron, lots of green and leafy vegetables, seaweed, and other sources of vitamins and minerals. At the same time, be careful to take dietary supplements that promise that your hair will immediately become thicker and grow faster. It is possible that they may have the opposite effect. The fact is that in some cases, an excess of certain nutrients, such as vitamin A, can cause hair loss.
HAIR STRENGTHENING PRODUCTS
Salmon and other fatty fish. Salmon is rich in omega-3 polyunsaturated fatty acids, which are essential for healthy scalp. Lack of fatty acids can lead to dry scalp, and hair will look exhausted. Salmon is also an excellent source of protein. It contains a lot of vitamin B12 and iron, which also nourish and strengthen the hair. If you follow a vegetarian diet, include one or two tablespoons of Flaxseed oil, a vegetable source of fatty acids, in your diet to strengthen your hair.
Nuts. If you want to have strong and healthy hair, you need to eat nuts regularly. Brazil nuts are one of the best natural sources of selenium, a substance that is important for strengthening hair and scalp health. Walnuts contain alpha-linolenic acid — one of the omega-3 fatty acids that improves hair condition. Cashews, pecans, and almonds contain a lot of zinc. Zinc deficiency often leads to hair loss. This is why you should include nuts in your menu to strengthen your hair.
Legumes. Beans, beans and lentils are also very important for strengthening hair. They are not only a great source of protein, which is necessary for hair growth. Legumes are rich in iron, zinc, and Biotin. Sometimes the fragility and fragility of hair is caused by a lack of Biotin. Nutritionists recommend eating three or more cups of beans or lentils every week.
Green vegetables. Healthy hair needs substances that are found in green and leafy vegetables. For example, spinach, broccoli and leaf beets are very rich in vitamins A and C, which are necessary for the body to produce enough sebum, which serves as a natural conditioner for hair. Dark green vegetables also help provide hair with iron and calcium.
Egg. To strengthen your hair, it doesn’t matter what kind of eggs you like — hard-boiled, soft-boiled or fried. Eggs are a super source of protein. In addition, they contain a lot of Biotin and vitamin B12-the most important beauty nutrients.
Poultry meat. Chicken and Turkey meat is an excellent source of protein for hair growth and strengthening. If there is a lack of protein in the diet, the hair becomes weak and brittle, and a strong permanent shortage of proteins will eventually lead to the fact that the hair will become dull and colorless. Poultry meat is valuable because it is a source of iron with a high degree of bioavailability, which is easily absorbed by the body.
Whole grains. Whole-grain bread and whole-grain flakes, enriched with vitamins and minerals, also make a significant contribution to the strengthening of hair. First of all, due to the significant content of zinc, iron and b vitamins.
Dairy products-milk and yogurt are excellent sources of calcium, a very important mineral for hair growth and strengthening. Dairy products also contain whey and casein — which are very valuable sources of protein. In addition, yogurt or cottage cheese are ideal for snacking during the day. You can add a little nuts to them, and this combination will bring your hair a double benefit.
Carrots are very rich in vitamin A, which is very important for healthy scalp and good vision. The better your scalp feels, the more healthy, shiny and strong your hair will be. Therefore, feel free to include carrots in your daily menu, both in itself and in salads.
Vegetable oil improves the structure of hair, gives it a healthy look and eliminates hair loss. The most useful are considered Olive and hemp.
Fruits rich in vitamin C are also very useful. Eat oranges, grapefruits, kiwis and apples several times a day and you will not only be healthy, but also beautiful.
A healthy diet is the first step in fighting hair loss and stimulating hair growth. It must be balanced and include vitamins, minerals and acids.
DIETARY NUTRITION AGAINST HAIR LOSS
The Wellness menu should consist only of natural and fresh products. It should be based on at least 30% protein, which is the building material for new hair. If a woman is fond of vegetarianism, then it is worth adding animal protein to the diet. In addition, it is desirable to eat vegetables raw, without subjecting them to heat treatment.
Review your diet. First, you need to exclude from it products that spoil the hair structure. This list should include:
- various salted billets;
- canned pates, sprats, etc.;
- carbonated water and beverages;
- fried, fatty and spicy food;
- fast food;
In some cases, you will have to give up citrus, chocolate, honey and flour dishes. An accurate list of prohibited foods will help you make a nutritionist after an additional examination.
MENU IN HAIR LOSS
Low-calorie diets reduce the level of hormones in the blood, lead to premature aging of the skin, hair loss. To help our body with hair loss, nutritionists recommend following the following menu:
- For Breakfast, eat a variety of cereals with dried fruits or raisins. Lactic acid products or green tea.
- Second Breakfast-nuts or cottage cheese with fruit.
- For lunch, you must have veal soup/green borscht / chicken broth, mashed potatoes with mushrooms or vegetable salad with butter.
- An afternoon snack should consist of a glass of juice / green tea, fruit, and a cheese/caviar sandwich.
- Dinner – vegetable salad with butter, stewed liver with porridge or baked fish with potatoes, juice or yogurt.
In addition, for hair loss, it is useful to drink 1 tbsp of unrefined vegetable oil every morning. At least two hours should pass between meals.
Hair restoration after hair loss is a long process that requires perseverance and patience. If you follow all the recommendations and proper nutrition, the first results can be noticed only after 1.5 months.