Thick, strong and healthy hair is a dream of many of us. Unfortunately, due to everyday stress or bad eating habits we tend to lose them a lot. Check out what products you should include in your diet to make sure that no more hair falls out of your head
Unfortunately, hair loss is a problem that is particularly acute in the autumn-winter period. Therefore, especially in this period, it is worth betting on a healthy diet, rich in sulphuric amino acids, vitamins A, C and E, omega-3 fatty acids, as well as zinc and copper
For the hair to stop falling out, you should make sure that your daily diet includes foods rich in vitamin A – a health bomb for our hair. Why? Because vitamin A stimulates hair follicles to grow. When we have a deficiency of vitamin A in our bodies, our hair becomes dry, brittle and, what is worse, prone to split ends. Vitamin A improves the chemical composition of lipids produced by the sebaceous glands, which are responsible for moisturizing hair and protecting it against harmful and changing weather conditions. Which foods are valuable sources of vitamin A? Above all broccoli, pumpkin, kale, cabbage, carrots, parsley, fish oils, green and red pepper, oranges, apricots, tomatoes, watercress, celery, liver, spinach and dairy products.
Foods rich in vitamin C play an important role in the synthesis of collagen (a fibrous protein that is the main component of connective tissue, providing the skin with smoothness and elasticity). Vitamin C improves circulation in the scalp. Its deficiency does not affect direct hair loss, but significantly weakens the hair bulbs. Vitamin C deficiency disturbs the production of hair keratin proteins, which results in hair brittleness and leads to split ends. Sources of vitamin C include blackcurrants, blueberries, raspberries, citrus fruits and vegetables such as peppers, sauerkraut, kale and spinach
Vitamin E accelerates hair growth because it stimulates cell divisions of the hair matrix, which builds the hair shaft. Vitamin E is also a powerful antioxidant that protects sebaceous gland secretions from spoilage. Sources of vitamin E include eggs, nuts, sunflower, soy and pumpkin seeds, as well as whole grain bread and green vegetables
Apart from vitamins, which have a positive effect on hair growth and prevent hair loss, the microelements, which the body needs, also play an important role. A lack of zinc causes hyperkeratosis (a considerable thickening of the stratum corneum due to excessive keratinisation) of the skin and hair loss. Products rich in zinc include sesame seeds, pumpkin seeds, beef nuts and dark chocolate.
Iron also has an important effect on hair; its lack in the body leads to anaemia. One of its symptoms is hair loss. What foods contain iron? Mainly in offal, cooked beans, cocoa, spinach, millet groats and beets.
Foods rich in omega-3 fatty acids, which additionally lower the level of bad cholesterol, have a great influence on rebuilding strong hair. The best sources of omega-3 fatty acids are fatty marine fish – halibut, salmon, mackerel, sardines, herring, cod and all seafood. Omega-3 fatty acids can also be found in flaxseed oil and walnuts.
Sulfur amino acids also contribute to beautiful, strong and healthy hair because sulfur strengthens the hair matrix itself and increases its resistance to damage. Sulfur is an important component of collagen and therefore has a positive effect on the appearance and condition of the scalp. The sulphur amino acids that strengthen our hair are cystine and methionine. These amino acids are found in products rich in proteins. Considerable amounts of cystine can be found in wheat bran and oatmeal, and valuable sources of sulfur are offal, garlic, onions, cabbage, peas, cauliflower or broccoli.
Read also: 5 eating habits to keep your skin beautiful for longer