HEALTHY FOOD, FOR HEALTHY HAIR (I)

Today´s post is about the influence of diet in hair condition. I will be touching some questions made by one of my clients which I consider relevant to the topic we are dealing.

First, and most importantly, how much and how does diet influence the condition and appearance of our hair?

It influences enormously.

Food influences many aspects of our life and our health.

It is decisive for our internal functioning, for the skin, hair, sight, and even for our mood.

What other factors influence hair health?

On the other hand, there are more factors that also influence our hair health, such as stress, hormonal changes, or autoimmune diseases.

So, if we detect a specific problem in our hair, such as excessive hair loss, it is convenient that we visit our doctor to make sure there is no alteration before making drastic changes in our diet .

What nutrients and nutrition are the most important for hair?

We must remember that our body is not divided into independent compartments, but rather behaves as a whole.

What affects a certain organ or system, also affects the rest of the organism.

Therefore, all the essential nutrients for our body will affect the health of our hair to some degree.

To simplify I will summarize the most directly involved in hair growth and health. re perhaps more directly involved in hair development and health.

And they would be the following:

• Proteins: they provide us with the necessary amino acids to maintain strong and shiny hair. Among which, two of the most important are methionine and cysteine.

• Omega-3 fatty acids: they provide a lot of hydration, not only to the hair but also, to the scalp, so they will help our hair look healthy and shiny. They can also be interesting in the treatment of dermatitis or dandruff.

• Vitamins of group B: among which are biotin and folic acid, essential in the processes of cell regeneration and oxygenation.

• Vitamin C: it is a powerful antioxidant that helps our hair protect itself from external aggressions such as pollution and solar radiation. In addition, it helps the elasticity to the skin and hair.

• Vitamins A and E: like vitamin C, they are also powerful antioxidants.

• Minerals, such as iron, zinc, magnesium, calcium, sulfur, and phosphorus: they favor the synthesis and cellular regeneration processes, oxygenate the scalp, and help synthesize keratin and collagen (important to give structure and strengthen hair).

What diet and foods provide us with these nutrients?

The egg is an interesting food since, in addition to a large amount of protein, it contains vitamins of group B.

Citrus fruits, as well as kiwi or strawberries, are also interesting for their high content of vitamin C.

Nuts are also essential for the health of our hair, as they are rich in vitamins and minerals. Almonds for example are high in calcium. And walnuts in omega-3 fatty acids. However, beware of abusing them since they are highly caloric. 2O grams a day (or a small handful) is more than enough.

On the other hand, vitamin E can also be found in olive oil.

Omega-3 fatty acids in oily fish (tuna, salmon, sardines, etc). So, it is also convenient to take them into account.

The crucifers (broccoli, cauliflower, Brussels sprouts, etc.) and green leafy vegetables. Broccoli for example is very rich in vitamin C. And spinach contains a lot of iron. And in general all vegetables such as peppers, tomatoes, carrots are rich in vitamins and minerals .

In addition, it is important to note that hair health and health in general does not depend on focussing on certain foods, but what really makes the difference is a diet based on healthy foods.