Chemical abuse is just one of the factors that can weaken our hair. A poor diet or daily stress can also influence your condition.
Attractive and strong hair is a reflection of good health. Sometimes hormonal changes, chemical abuse, or using a hairdryer at very high temperatures can injure fine, brittle hair. But in general, the health of our hair depends on our nutrition.
Any vitamin deficiency, whether mineral, protein, etc., causes weakness, fragility and, finally, hair loss. Normally, the presence of anemia is a direct cause of hair loss. On the other hand, having an iron deficiency is enough for us to see our fine and brittle hair.
Causes of fine and brittle hair
Hair, in general, in addition to being composed of keratin, is also a rich compound of basic minerals, such as magnesium, silicon, selenium and copper.
To maintain healthy hair, you must have a correct balance of all nutrients. But what are the reasons for having, at certain times, fine and brittle hair?
- Hormonal changes.
- Periods of stress or anxiety.
- Thyroid disorders.
- Mineral deficits, especially iron.
- External effects: sun, wind, excessive use of chemicals…
Hair health remedies
You must bear in mind that maintaining an adequate and balanced diet will immediately reflect on the health of your hair, based on this statement, we give you this important advice: to avoid fine and brittle hair, you must have an adequate nutritional supply of:
Vitamins
- Vitamin A. Or retinol is a fat-soluble vitamin that intervenes in the formation and maintenance of cells, you can find it in carrots, cabbage, broccoli, melons, apricots, among others, as this article shows.
- Vitamin B. It is related to the metabolism of the body and is essential for maintaining strong and healthy hair, and this is shown by this study published in Ibero-Latin-American Skin Medicine. Where can you find it? In eggs, fermented dairy, in fish, in brewer’s yeast, algae, edible mushrooms, wheat germ and soy.
- Vitamin C. Natural, basic antioxidant to strengthen our hair. Ideal for example if you drink orange, lemon, strawberry, mango juices.
Macronutrients
- Proteins It is essential that you include an adequate supply of protein daily, you can find it in eggs, cheese and fish. You should always prefer fats of vegetable origin, such as: nuts and olive oil, for example.
- Linoleic acid. Essential to enjoying shiny and healthy hair. You can find it in sunflower and soybean oil. In addition, it provides very important benefits to the health of the body, in general, and this is shown by this research published in the Journal of clinical research.
- Minerals. Iron, zinc and copper, so nuts, fish, spinach, lentils, cockles, lean meats should be included in the diet
- Folic acid. It participates in the synthesis of DNA, it is essential for cell multiplication and in the formation of red blood cells and white blood cells and in the synthesis of various neuromediators, as shown in the study published in Ibero-Latin American Skin Medicine that we were talking about earlier. We can find it in avocado, orange juice, broccoli, beets, brewer’s yeast and wheat germ.
Other Nutrients
- Biotin. Essential for the health of the skin, hair and nails. If we maintain a healthy and balanced diet, biotin generates itself in the bacteria of our intestine. For it to be synthesized it is essential that we take cereals, eggs, foods that contain yeast.
- Sulfur. Sulfur helps us in the formation of collagen, a basic element that increases the resistance of the hair. You can find it in soybeans, nuts, seeds, meats, eggs and whole grains.
Water
- Lastly, it is important to keep in mind that good hydration helps to regenerate hair, improving its elasticity and thus improving hair health.