Oddly enough, hair health is one of the simplest methods to know a person’s health. A person who has a low capillary volume or density is a symptom that either has a health problem or does not eat properly, has a lot of stress, etc.
Healthy hair is the result of a combination of a general good health and conscientious health care practices. Many nutritional deficiencies lead to poor hair health and include changes in hair structure, texture and viability.
It has been normalized that if you suffer from hair problems, it is best to go to the doctor to get some pills with vitamins and minerals and that’s it. But there are really many factors involved in this problem, one of them being food.
Vitamins are one of the great pillars for good hair health. Among the vitamins studied that are involved in good capillary health are the niacin, a vitamin found in milk, eggs, whole grains…; vitamin D, which, as we have commented many times, is a very available vitamin if we sunbathe a little every day; vitamin A, which is a group of compounds that includes retinol, retinal, retinoic acid and provitamin A carotenoids (it is important to note that deficiency has not been seen to affect, but yes excessive consumption); vitamin E, which is a powerful antioxidant which is in cereals, nuts, green leafy vegetables, etc.; folic acid, which is found in leafy green vegetables and many foods are fortified with folic acid, making deficiency rare.
Among the most studied minerals in relation to capillary health we find iron, the most common nutritional deficiency of the world and is a well-known cause of hair loss and is found in foods of animal origin and legumes; zinc, an essential mineral required by hundreds of enzymes and multiple transcription factors that regulate gene expression and is found in meat, eggs, oysters or pumpkin seeds; selenium, an essential trace mineral that plays a role in protecting against oxidative damageas well as in the morphogenesis of the hair follicle and that we can find it in vegetables, garlic or mushrooms.
Deficiency of the polyunsaturated essential fatty acids linoleic acid (a omega-6 fatty acid) and alpha-linolenic acid (an omega-3 fatty acid) is a very common cause.
Foods rich in omega-6 and omega-3 are the nuts, seeds such as flax or chia and oily fish.
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