Nutrition and hair health: what to eat and what to avoid

Nutrition and hair health: what to eat and what to avoid

The health of oily, white, dry and brittle hair that falls out is closely related to eating habits. Here are which foods to consume and which ones to avoid

Who wouldn't want to have hair that is healthy, soft and silky to the touch? Like every single part of our body, the scalp also needs the right attention to be in shape.

The factors that can put a strain on the hydrolipidic film of the hair in the long run can be different. These include:

  • too aggressive shampoo;
  • chemical based hair treatments;
  • stress;
  • incorrect drying of the hair;
  • incorrect nutrition.

As a result, you may find yourself with dry, inflamed or itchy skin, or clear symptoms of an alteration in the scalp. An example? The unsightly (but very common) dandruff.

Having strong, healthy hair can be as easy as running into pitfalls that can ruin it. Tackling the symptoms in the bud is the first weapon to be adopted in order not to end up with damaged, dull hair or with an alteration of the scalp that is difficult to manage. In this case, in addition to choosing a mild shampoo suitable for your skin, it may be useful to resort to some healthy habits.

As also reiterated by the Ministry of Health, in order to stay healthy and combat the onset of the most common and fatal diseases (such as cardiovascular diseases), it is more important than ever to follow a balanced diet accompanied by constant physical activity. The well-being of the hair is no exception, closely related to the foods of habitual consumption. Lifestyle and diet can in fact influence the health of our hair, so it is essential to nourish them properly.

Help comes directly from nature with all the products that it offers us seasonally and that we choose to bring to the table. Here is in detail what to eat and what to avoid to preserve the well-being of the scalp.

Hair loss

Hair, synonymous with beauty and sensuality, is a habit especially for women. And finding them on the pillow, on the brush or on the floor of the house often arouses a bit of fear. However – as pointed out by the AIDECO experts (Italian Association of Dermatology and Cosmetology), hair loss is a physiological process, characteristic of hair replacement: for this reason, the loss of a hundred hair a day, for thick hair, is to be considered in the norm.

There are also other factors related to hair loss (for example specific periods of the year or stressful conditions) that exacerbate this process. To strengthen hair and promote its growth, you can include foods rich in specific nutrients within your diet.

Spinach, for example, contains good amounts of iron (deficiency is often one of the causes related to hair loss), but also magnesium, potassium, calcium and omega-3 fatty acids. The latter give nourishment to the scalp, adding elasticity and preventing it from falling out. Flax seeds are also rich in omega-3s.

Vitamin A, on the other hand, is a panacea for the well-being of the hair as it acts as a natural conditioner and prevents hair loss. Carrots and sweet potatoes contain good amounts.

And if you want to promote hair growth, the ideal is not to miss in your diet dairy products and eggs, foods rich in vitamin B12, omega 6 fatty acids, zinc, proteins and biotin (vitamin B7), known to counteract hair loss. hair.

White hair

The early appearance of white hair, most often linked to genetic and hereditary factors or stress, can be counteracted by the intake of foods containing specific nutrients. In fact, when our body does not have enough melanin, the hair follicles are no longer able to provide the color and that is why they appear white.

A diet with the right amounts of proteins and vitamins can make the difference. In particular:

  • citrus fruits, potatoes, dark leafy vegetables, tomatoes. They contain vitamin C, an antioxidant that promotes good hair health;
  • dried fruit, legumes, cocoa, seafood, champignon mushrooms, brown rice. They are rich in copper, a mineral that counteracts the formation of white hair;
  • egg yolks. The vitamin B5 contained within prevents the appearance of the dreaded white hair.

Fat hair

Oily hair can be a real headache by making your hair look dirty and untidy. Hats or ponytails are good tricks when you are short on time or caught off guard, but a healthy diet (low in carbohydrates and sugars) can radically change hair health. There are in fact several foods that help control the production of sebum on the scalp, so as a first step, it is preferable to set aside fatty or processed foods. Rather, it is better to prefer:

  • fish, nuts, legumes, cereals, oats. They are rich in zinc, a mineral that counteracts the production of sebum;
  • chicken, meat, beans, fruit, vegetables, meat, sunflower seeds. They contain good amounts of vitamins B and E, useful for promoting good hair growth and regulating excessive sebum production.

Click here to discover the shampoo that fights dandruff, itching and greasy scalp

Dry and brittle hair

Specific environmental conditions, the use of an aggressive shampoo or straighteners and curling irons, can cause dry and brittle hair. To restore the natural hydrolipidic film of the hair, just intervene by nourishing them adequately. The advice is to opt for a mild shampoo, but also to less stress the hair with hairstyles that use straighteners or hairdryers with a close jet of air and to consume foods rich in nutrients ideal for giving new life to the hair. Go ahead then to:

  • salmon, mackerel, tuna, sardines. They are rich in omega 3 and peptides which make hair shinier;
  • walnuts, blueberries, broccoli, tomatoes. They have good amounts of antioxidants, which are essential to counteract oxidative stress.

Hair health: what not to eat

While there is no shortage of foods that make hair healthy and strong, on the other hand there are some that it would be better not to eat. For example, those rich in sugars, which hinder the absorption of proteins, which are important for the well-being of the hair. Same thing for refined foods or particularly fatty ones. The latter can also promote the increase of sebum on the scalp, making it even more difficult to treat excess oiliness in the hair.

Even a high alcohol intake can make the scalp more fragile, as it can cause dehydration and lower zinc levels in the body, which, as we have seen, is an essential mineral for good hair growth.

Category: Welfare
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