Throughout the year, you might see changes with your bio hair that might include, lack of brightness, shedding or your hair looking harsh and dry. This might be due to hormonal changes, hygiene habits, stress or nutritional deficiencies.While some of the factors are beyond your control, there is something you can do when it comes to a diet that may be lacking important vitamins and minerals.
Hair is composed of protein and other minerals such as magnesium, silicon and copper. In order to keep your bio hair strong and healthy, maintaining a healthy and balanced diet full of these nutrients is essential. Here’s a quick guide to the foods that can possibly help strengthen the hair you have and promote good follicle health.
The lack of Omega-3 fatty acids in your diet can cause hair to become dry. Omega-3 fatty acids give life to the hair by keeping it silky and shiny. It also feeds the hair follicles and can help stimulate hair growth. Salmon is rich in omega-3 fatty acids. Numerous scientific studies have shown that the regular consumption of these acids reduces the telogen time, that is to say, the rest phase of the hair follicles posterior to the catagen. Thus, eating foods rich in omega-3 can help revive growth. Also, salmon is also rich in vitamin B12 and iron, which will also help in this direction.
Oysters are not just an exquisite dish, but they’re also good for our hair. It’s a zinc-rich food that helps our hair grow faster and brighter. Just eat oysters to get the recommended dose of this mineral.
Eggs are rich in protein and have a significant amount of vitamin B12. Eggs are also rich in B vitamins, especially biotin (vitamin B8). The yolk is very rich in fats and is a humectant by nature. The nutrients in eggs are vital for having beautiful hair. Biotin protects and fortifies the roots of hair; it prevents hair loss and can enhance shine. Biotin can also delay the appearance of gray or white hair. If you consume eggs on a regular basis, your hair can grow stronger than ever and very quickly.
Natural yogurt contains more ingredients to nourish your hair inside and out. Yogurt is ideal for dry and lifeless hair or hair damaged by dyes or excessive heat styling.
Citrus and Vitamin C
Lemon, orange, grapefruit and all fruits rich in vitamin C promote hair growth and help keep it healthy, smooth and hydrated. Vitamin C supports the production of collagen, the main protein that contributes to the formation of fibers and connective tissue of mammals. Collagen is essential to keep hair healthy.
Carrots are rich in vitamins E, C, potassium and beta-carotene (a powerful antioxidant that neutralizes free radicals). In turn, beta-carotene it is transformed by the liver into vitamin A, which helps produce the oils that keep the scalp hydrated.
Foods to Avoid
On the other hand, some foods can be very bad for the hair. Among them are fried foods, refined foods with excess saturated fats and products with hydrogenated fats or processed oils. All these foods contribute to an increase in testosterone levels, which can increase dihydrotestosterone (DHT) levels. This means that the hair follicles shrink and grow increasingly thin and weak.
It is also advisable to avoid carbohydrates of the high glycemic index, or fast sugars, since an excessive consumption of them creates cellular inflammation, which is harmful to capillary health. Furthermore, avoid restrictive diet that induces malnutrition and any diet that’s deficient in iron and vitamin B12. Also, try to avoid drinking caffeine or carbonated drinks. Opt for water instead. It can help keep your hair and scalp hydrated. It can also help prevent dandruff and Dermatitis Seborrhea.
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