Some foods like walnuts are rich in zinc, which contributes to good hair health, among other benefits for the body.
A healthy and balanced diet will help us to show healthy hair, according to this study by the Baylor College of Medicine (United States). For this reason, we must incorporate into the diet foods that, in addition to being healthy, help to strengthen hair, such as those rich in protein, B vitamins and vegetable fats.
In the following article, we will discuss the basic characteristics of hair, as well as the foods that provide us with essential nutrients to nourish this part of our body. Keep reading!
Hair characteristics
The composition of the hair is divided as follows:
- 80% keratin, its essential protein.
- 10-15% of water.
- The rest are pigments, minerals and lipids.
The outer layer of the hair is called the cuticle and is the one that wraps around the inner part of the hair, which is the cortex. The state of the outer layer of the hair is an indicator of its health. Therefore, if the cuticle is intact, it forms a smooth surface that reflects light and the hair shines. On the contrary, if the cuticle layer is disorganized and rough, as a consequence of successive discolorations or the use of the dryer, the result will be that all the hair looks dull and fragile.
As we have said 80% of the hair composition is keratin. If we restrict protein intake in our diet, we can hardly form keratin. In turn, iron deficiency also affects hair, making it sparse and brittle. Just as there are foods to strengthen hair, there are other foods that can be harmful and promote hair loss, such as coffee, soft drinks and diets rich in carbohydrates and fats with few proteins.
In addition to following a good diet to strengthen hair, it is recommended not to smoke and sleep for at least eight hours, as well as having stress and anxiety under control. A high level of stress causes greater vasoconstriction and therefore less blood supply to the scalp.
5 foods to strengthen hair
To strengthen hair and achieve healthy hair, we must incorporate a series of essential nutrients for this purpose. Next, we tell you some of the foods that provide us with these nutritional properties.
1. salmon
In addition to being rich in omega-3 fatty acids, it contains group B vitamins and fat-soluble vitamins such as vitamins A and D. Vegetables, liver and olive oil are also sources of vitamin A. Vitamin A has a vitally important function for the life of the hair, which is to lubricate the hair follicle and therefore, helps to prevent and decrease hair loss.
Lack of vitamin A, according to this study by the Institute of Nutrition of Central America and Panama, could contribute to hair loss.
2. Walnuts
Nuts in general are rich in omega-3 fatty acids. In turn, walnuts are also a source of B vitamins and folic acid, which helps oxygenate the blood of hair follicles. In addition, walnuts have copper, a mineral that helps maintain natural hair color, as suggested by this study by the Mayo Clinic.
3. Vegetables to strengthen hair
Some vegetables like aubergines, celery or asparagus are rich in zinc. This mineral is essential to keep hair in good condition since it intervenes in the formation of DNA. In addition, it helps maintain hormonal balance and intervenes in numerous enzymatic reactions. When zinc levels are low, we see hair loss (as this Boston University study claims ) stunted growth, graying of gray hair, and various types of immune deficiencies.
4. Red meat
Red meat and some vegetables like spinach are foods rich in iron. These are basic hair-strengthening foods to grow strong and healthy, according to this research by Dr. Baba Sahib Ambedkar Hospital (India). In addition, it is essential for oxygenation of the scalp and pigmentation of the hair.
Iron is a mineral that intervenes in blood cell renewal and facilitates the arrival of oxygen to the organs, muscles and brain. A deficiency of this mineral can cause multiple and varied disorders in our health, including hair loss.
5. Fruits to strengthen hair
Citrus fruits, such as orange and lemon, and some vegetables such as spinach or broccoli are a source of vitamin C. This vitamin helps fight hair loss by stimulating the production of collagen and slowing down oxidative damage, such as this study carried out by the Zurich Hospital (Switzerland) assures. In addition, it allows you to repair damaged hair parts, preventing hair from breaking at the first change. In turn, vitamin C aids in the absorption of iron.