Whether you want to take care of yourself, to give your hair a shine or to avoid losing them, all the excuses are good to nourish your hair.The scalp needs nutrients in good doses to ensure the health and hair growth. In some cases, hair loss (called alopecia) may be due to nutritional deficiencies. Take note though that it is normal to lose between 50 and 100 hair per day… Stock the food listed below for a whole head and fury with your hairdresser!
For a golden hair (or silver or bronze, depending on your profile…), protein must be prioritized. Fish and meat contain amino acids such as methionine and cystine, which are precursors to keratin. The latter is the main component of the hair and improves its structure.
All white fish (such as cod and snapper) are less fat and usually richer in protein, and are allies for the line. Sportsmen, vegetarians and members of drastic diets can run out of protein.
For a head of Hell, make sure you have enough protein on a daily basis, equivalent to at least 1.2 grams of protein and not more than 1.8 grams per kilogram of weight per day if you are active, vegetarian or dietary, or if not at least 1 Gram per kilo of weight per day if you are sedentary or carnivorous.
- Wheat germ and other cereals
Beyond the precious proteins, the scientific opinion seems to say that B vitamins are used to support the growth of hair and contribute to the beauty of hair. The vitamins of this complex can regulate the secretion of sebum in the scalp, in addition to stimulating the blood circulation in the roots of the hair, to fortify the roots and to enhance the radiance of the mane.
Although the wheat germ is an ingredient rich in B vitamins, it is also important to vary the sources of cereals to obtain the range of vitamins of this group (from B1 to B12). Remember to feast on muesli, oatmeal, couscous, full bread, etc. To feed the body of these unique vitamins, eat 4 to 5 servings of whole grain products on a daily basis. In addition to giving a dream head, the complete cereals offer fibers that promote digestion and contribute to satiety.
- Colorful vegetables and fruits
Also think about vitamin C (ascorbic acid), an antioxidant with flavonoids that protects the follicles and reduces hair loss. It is found in shampoos and hair treatments, but nothing beats the fresh version of vegetable products on the plate. It is obviously better at the fork and so you will make two shots with one stone!
Smokers and active people have increased vitamin C needs, as they are fragile and metabolized with the oxidative stress caused by tobacco and energy expenditure. There are no recommendations for daily vitamin C values to date, but you will be able to get by with a minimum of 5 servings of vegetables and fruits every day.
- Whole eggs
Egg yolks are an ancestral remedy for beautifying the mane. Not just to put on the hair, they can please your taste buds! Their vitamin A content ensures the regeneration of the tissues of the scalp. Stock up on coconuts, carrots, spinach and dairy products for a full vitamin A. However, this vitamin is a bit capricious, requiring dietary fat to be absorbed optimally by the body. Vitamin A needs increase as early as adolescence and especially when breastfeeding. Even if vitamin A deficiency is rare in developed countries, take advantage of it to get enough to pamper your hair.
- Cocoa and dark chocolate
Another essential nutrient for capillary health is iron, which increases the hemoglobin level in order to oxygenate the hair. This mineral plays a fundamental role in the regrowth process. A nice surprise: cocoa and its derivatives provide a good dose while responding to your cravings, as long as you are reasonable in quantities. Only a few bites can provide a share of the iron needs. Wild meats, red beans, oats and quinoa also represent other sources of iron. Women with abundant rules, endurance athletes, pregnant women and small eaters are at higher risk of depleting their iron reserves… Watch out!
- the lentils and legumes of this world
These vegetarian alternatives represent a nutritional “jackpot” with their lot of protein, B vitamins and zinc. The latter is used to shine styling, to stimulate the growth of the hair and prevent their loss. You’ll love the fact that the legumes are affordable and practical in the kitchen. Lenses deserve special mention, being the least caloric of the group. As Health Canada advises to replace half of the meat and poultry by substitutes for meat, for the health of the heart and the variety. You’d be obviously crazy to you! A serving of lentils or other beans corresponds to half a cup (125 ml), it’s fast… primed and devoured!
- Flaxseed oil, olive and company
When we touted the good fats, vegetable oils come to mind. Allied heart health, they also contribute to hair health… by providing essential fatty acids (Omega-3) that improve the texture of the hair. In addition to their use in hairdressing in cosmetics, oils are perfect for revenue and enhance the shine of your hair. Store them in the refrigerator to keep their taste and nutritional properties. Pour everything right in your salad dressings and marinades, or simply spoon… for your highest good.
- the almonds and nuts of all types
Is not everything… Vitamin E would promote hair growth by supporting the blood nourishing the scalp. It guarantees a beautiful hair in addition to anti-inflammatory and cardio-protectrice. Stock of almonds, hazelnuts and other nut of your selection to enrich your menu. Unfortunately, the typical American grocery blames a shortage of vitamin E. add nuts to your cold cereal in the morning, to salads to meals and snack time. Let do the supplements and bet on the vitamin delights which are edible.
- the only aphrodisiac oysters?
Again, the oysters are featured… but for one reason other than the seduction. These shellfish are rich in zinc, a micronutrient that supports the immune system and strengthens the hair fiber to make less fragile hair. For those who are less fond of oysters, seafood (clams, scallops, etc.) are an attractive option. He should know that vegetarians are more at risk for deficiencies in zinc, because he finds himself especially in animal products.
- the seaweed, well Yes?
You read that right, do not adjust your computer screens! Algae (kelp, kombu, wakame, dulse and nori as they are nicknamed) are a gold mine nutrition with their content in vitamins A, B and C and zinc. These marine wonders support so the hair growth, in addition to being low in calories… so no worries or compromises. They are still unknown in the West; tame it as sushi, salad or condiments to become familiar with their taste.