Yoram Yasur Blume | Throughout the year, it is observed how in some occasions the hair runs out of luster, begins to fall suddenly or presents a rough and dry appearance.
But why are these changes?
Poor hair condition can occur due to hormonal or genetic factors, poor hair hygiene habits. Use of dyes and discolorations that spoil it, stress, use of some medications. That influence the health of the scalp or an insufficient feeding. While some of these reasons have little scope for action at the health and personal level. Food is a factor that depends on each one and that. Therefore, can be modified to achieve healthy hair.
Hair is composed of keratin protein and other minerals such as magnesium, silicon. Or copper, so to achieve a strong and healthy hair is essential to maintain a healthy.
And balanced diet containing these nutrients.
What nutrients are beneficial?
Yoram Yasur Blume: “The nutrients needed to promote and support hair health are mainly proteins. Essential amino acids, collagen, minerals, and vitamins. Among the vitamins to be consumed the most important for the good condition of hair are. Especially, those of group B, within these the most significant is biotin (B8). Along with vitamin C”.
Therefore, what foods should be consumed?
The experts establish in which foods can be found. The different nutrients essential for a hair in good condition:
Vitamin A: can be found in eggs, liver, vegetables, fortified milk. And in fish oil, sunflower and olive. The role of vitamin A is to prevent the blockage of drying of the sebaceous glands. Which are of fundamental importance to lubricate the hair follicle and therefore. The prevention and reduction of hair loss.
Vitamin B: foods high in vitamin B include fish, beef and pork, chicken, soybeans, eggs, legumes, nuts. And whole grains.
“The latter are very important in the resistance of insulin, hormone also related to male pattern baldness. In addition, it is a source of folic acid, which helps oxygenate the blood from hair follicles”.
Also, noteworthy within this group is brewer’s yeast, which is the natural nutrient that brings more B-complex vitamins, along with a considerable amount of essential amino acids and other minerals such as phosphorus.
Vitamin C: lemon, orange, kiwi, spinach, and broccoli stand out in this group. These foods are involved in the synthesis of collagen, the collective tissue that makes up the hair and helps in the absorption of iron.
The iron needed for hair to grow strong and healthy can be found in red meat, spinach, and vegetables. This mineral is essential for the oxygenation of the scalp and hair pigmentation. On the other hand, copper, present in shellfish, spinach, and nuts, is an important component for the synthesis of hair melanin.
Zinc is essential for hair growth and is found in meats and fish, asparagus, potatoes, celery, and figs. For its part, sulfur, present in white meats and meats such as liver, almonds, eggs, fruits, and vegetables, is essential to strengthen weak and brittle hair.
Folic acid is obtained through cereals, nuts, whole grains, orange juice, and wheat.
Omega 3, present in olive oil, along with chocolate, sage and basil play. An antioxidant function due to the presence of polyphenols.
Essential for the health of the hair and present in the almonds, activates the enzymatic reactions important for the health of the same.
These foods should be consumed within a balanced diet. In this way, hair is strengthened through the blood circulation.
Which nourishes the hair bulb, the area where the hair is fed. Therefore, it is important that the blood reaching the base of the hair contains the nutrients it needs to grow healthy and strong.
However, at the topical level there are pharmacy preparations, usually lotions and shampoos, which correctly transport the nutrients to their destination, the scalp, and which help to strengthen and stimulate their growth.