Nutrition for strong hair

Hair-enhancing foods

Meat and seafood for protein
Animal-derived protein (from meat or fish) has a higher biological value, which makes it essential for people with hair loss problems. Consuming the necessary amount of meat and seafood also provides the body with the zinc and copper it needs, just as important in combating hair loss. In addition, copper can be found in black chocolate, beans and nuts.

Beans and vegetables
Folic acid contributes to the proliferation of cells, including these hair. Green leafy vegetables, such as spinach and lettuce, are the richest sources of folic acid, as well as beans (black or white). Folic acid, however, is heat sensitive and can cause 50-90% loss in cooking. Therefore, it is advisable to eat vegetables fresh or slightly cooked.

Nuts and olive oil for vitamin E
Vitamin E has also been described as “the vitamin of youth” as it is known for its antioxidant activity. It prevents the formation of free radicals and therefore delays the ‘aging’ of the hair. When combined with vitamin C, its action is enhanced. Good sources are olive oil, nuts, such as sunflower seeds, almonds, and peanuts, as well as wheat seeds and oat flakes. Also add vegetables, such as peas and spinach, fish and eggs to your diet. Additional antioxidant protection is offered by selenium and flavonoids (antioxidants). A very good source of selenium is fish, which at the same time are high in omega-3 fatty acids (eg sardines, salmon, shrimp), as well as whole grains, liver and chicken breast. Plenty of flavonoids are found in carrots and broccoli, green tea and red wine.

Yellow and red peppers for vitamin C
Vitamin C serves the smooth synthesis of collagen, the protein that forms the basis of the follicle tissue from which the hair reproduces and regenerates. In addition, it has antioxidant action, preventing hair from aging. Peppers (mainly yellow and red) contain a large amount of vitamin C, while good sources are broccoli and cauliflower, Brussels sprouts, potato, sun-dried tomatoes and all citrus fruits (oranges, lemons, grapefruits).

Dairy products for vitamin A
Vitamin A is very important for the normal life cycle of the scalp cells. Its main function is to maintain the health of the epithelium, ie the base of the hair. Lack of it can cause hair dryness and make them fragile.
Vitamin A is found in foods of animal origin, such as liver, dairy products (milk, yogurt, cheese), eggs and butter. Beta-carotene (which converts the body into vitamin A when the body needs more) is also important, since it acts as a powerful antioxidant, preventing hair aging. You will find it in brightly colored fruits and vegetables (e.g.
carrots, spinach, broccoli).