Hair feeding
Healthy hair is an important indicator of one’s health. Food is one of the most important factors contributing to the building of healthy and strong hair. A healthy diet must be followed in order to get healthy and shiny hair and to ensure that hair grows properly. To 1.5 centimeters per month. This rate varies by sex, age, race, genetic factors and different lifestyles.
In this article we will address the most important foods that should be addressed to nourish the hair and scalp, and get healthy hair free from the problems that may be exposed to it.
Nourishing foods for hair
The most important foods that nourish the hair and provide it with the necessary elements for its health and health of the scalp are as follows:
- Chicken and red meat : Chicken is a very rich source of proteins necessary for hair growth and prevention of falling, and red meat contains a high proportion of nutrients important for the health of hair such as zinc, iron and vitamin B, it is recommended to eat these foods in appropriate quantities every day because the lack of treatment leads to hair loss and weakness gradually.
- Fish : Salmon, sardines and oysters, which contain a very high percentage of omega-3 fatty acids, which can cause hair loss, as well as help to grow hair and keep it shiny and complete.
- The leafy vegetables are dark in color , Such as lettuce, mallow, spinach, broccoli and watercress, are very rich in minerals, such as iron and calcium, which are important for healthy hair, as well as vitamins A and C. These vitamins stimulate hair follicles to produce sebum, And protect it from drought and shelling.
- eggs : Protein keratin is about 70% of hair, and loss of protein from the hair makes it damaged and weak, eating high-protein eggs promotes the growth of hair and strengthen and helps to rebuild damaged hair.
- Wheat and whole grains : Wheat contains many essential nutrients that help to strengthen hair and stimulate its growth, the most important vitamins B group, in addition to minerals such as zinc and iron, and also characterized by these pills contain large amounts of healthy fibers that will provide the body energy throughout the day.
- Legumes : Legumes is a rich source of biotin important for hair growth, and lack of biotin in the body leads to hair loss and weakness, and the most important legumes: beans, chickpeas, lentils and other legumes.
- Milk and dairy products : Fat-free dairy products are very rich in the calcium necessary for healthy hair growth, as well as proteins that are important in providing the essential elements to build healthy hair, as well as metals such as iron, zinc, potassium and vitamins B, C, E, A and Omega 3.
- Nuts The nuts are rich in zinc and protein. These ingredients are essential for strengthening the hair and making it smooth. The best nuts recommended for nuts, especially Brazilian nuts, contain biotin, omega-3 fatty acids and selenium. These nutrients enhance the health of the skin and scalp. To prevent hair loss.
- vegetables and fruits : The continuous intake of fruits and vegetables will provide the body with essential nutrients to ensure the health and growth of hair, and the most important categories of hair:
- Fruits and vegetables are yellow and orange Such as carrots, sweet potatoes, yellow apples, pumpkins, melons, nectarines, yellow tomatoes and pineapples are very rich sources of beta-carotene, which turns into vitamin A in the body. This helps produce essential oils for the scalp. Of vitamin A can lead to the appearance of itching and dandruff.
- citrus fruits : One of the best ways to ensure healthy hair is to get enough vitamin C antioxidant and necessary for the production of collagen skin, and the most important citrus rich: orange, lemon and grapefruit, and for better results and faster advised to rub fresh lemon juice scalp to eliminate Dandruff in addition to stimulating blood circulation.
- Berries of all kinds : Berries, raspberries and other berries, as well as strawberries, are a rich source of vitamin C that supports small blood vessels that nourish the hair follicle, help stimulate blood circulation in the scalp, and vitamin B, which provides cells with a large oxygen content. Hair loss, reduce the appearance of gray hair, as well as stimulating hair growth and giving him a wonderful shine.
- Avocado : Avocados are rich in beta carotene and vitamins B and C. These are essential for the hair growth process, as well as Vitamin E, which provides the cells with enough oxygen, strengthens hair and activates blood circulation in the scalp.
Tips and tips for hair care
Some of the most important tips and guidelines to consider for healthy hair are:
- Minimize the use of hair dryer as much as possible, as well as reduce the use of chemicals and dyes on hair, because this adversely affects the hair follicles.
- Avoid shampooing daily, and wash it two to three times a week, with the need to massage the scalp gently to activate blood vessels in the scalp.
- Wash hair with clean water and free from any impurities or deposits that may hurt the hair.
- Use a suitable hair brush to comb the hair, it is recommended to have a wooden brush with a sharp head.
- Minimize smoking and drink caffeine-rich stimulants such as tea and coffee as much as possible.
- Stay away from stress, nervousness, stress and sleep.
- A healthy, balanced diet is rich in the essential nutrients the body needs, and a focus on eating foods rich in iron, zinc, selenium, omega-3, vitamins, minerals and vitamins A-B5-B12, help stop hair loss and promote its growth.
- Sports is stimulated to stimulate the flow of blood to all parts of the body, including hair, and this nutrient-laden blood will nourish hair follicles, thus promoting healthy hair growth.
- Avoid extreme diets and diets to lose weight quickly, as this reduces the amount of nutrients necessary for the growth of body and hair, as well as increase the chances of hair loss.
- Drink plenty of water by eight cups a day. Water gives the hair many benefits, such as strengthening hair and preventing dryness, fall and fall, as well as the rapid growth of hair.
- Take care of the natural oils, they increase the density of hair and nutrition well and works to moisturize and give it a shine, and the most prominent natural oils to get healthy hair and beautiful: coconut oil, olive oil, lavender oil, castor oil, almond oil, fish oil, oil Rosemary, tea tree oil, argan oil, and jojoba oil.