MANAGEMENT OF HAIR LOSS (LET'S NUTRITION)
A healthy diet can help keep hair strong and shiny. What you eat can also prevent you from losing curls. If you don't get certain nutrients from food, you may notice an effect on your hair.
Essential fatty acids, especially omega-3 fatty acids, play an important role in the health of the skin, hair and nails. You should eat some of these omega-3 rich foods every day:
• Salmon, tuna, mackerel and other fatty fish
• Hemp seed oil, hemp seed, chia seed, rapeseed oil
• peanuts
• Soy, tofu and cruciferous vegetables
• Vegetables (broccoli, cauliflower, Brussels sprouts)
Vitamins B6, B12 and folic acid are also important for the hair. Vegetarians and vegans often can't get enough.
Foods that contain B6 include bananas, potatoes (white and sweet), and spinach. The main sources of B12 are meat, poultry, fish and dairy products.
You can get folic acid from lots of fresh fruits and vegetables, especially citrus fruits and tomatoes. Whole and fortified cereals, beans and lentils also contain it.
Protein is also important for maintaining healthy hair, but many people can't get enough of it. Lean meats such as fish and chicken, eggs and soy products are good sources. Eat one serving per day.
Since trace minerals like iron, magnesium, zinc, and biotin also act on the hair, it's a good idea to take a multivitamin every day.
The right food can be very beneficial to your health, but hair loss has many causes. Sometimes genetic factors such as hair loss in men or women can play a role. Thyroid disorders, anemia, autoimmune disorders, and hormonal problems can also cause hair changes or loss.
Since hair is made of protein, getting enough protein in your diet is essential for strong, healthy hair. If you don't get enough protein in your diet, your hair can become dry, brittle and weak. A low protein diet can lead to limited hair growth and even hair loss. Choose chicken, turkey, fish, milk, and eggs as good sources of protein, as well as vegetarian sources like legumes and nuts.
iron
Iron is a very important mineral for hair and iron deficiency is a major cause of hair loss. The hair follicles and hair roots are supplied with a nutrient-rich blood supply. When the level of iron (serum ferritin) falls below a certain level, you can develop anemia. This disrupts the supply of nutrients to the follicles, affecting the hair growth cycle and can cause hair loss. Animal products such as red meat, chicken and fish provide iron with a high bioavailability, which means that iron is readily available to the body. Vegetarians can increase their iron stores by eating lentils, spinach, and other green vegetables such as broccoli, kale, and lettuce.
Vitamin C
Vitamin C helps absorb iron, so foods rich in vitamin C are good to eat with iron-rich foods. Vitamin C is also an antioxidant and is therefore easily used by the body. The best sources are black currants, blueberries, broccoli, guava, kiwi, oranges, papaya, strawberries, and sweet potatoes. Vitamin C helps in the production of collagen, which strengthens the capillaries that supply the hair shaft.
Omega 3
Omega-3 fatty acids are essential fats that the body cannot produce on its own and must therefore be supplied through the diet. Omega-3 fatty acids are found in the cells that cover the scalp and also provide the oils that keep the scalp and hair hydrated. Add fatty fish like salmon, herring, sardines, trout, and mackerel, as well as plant sources like avocado, pumpkin seeds, and nuts.
Vitamin A
Vitamin A is needed by the body to produce sebum. Sebum is an oily substance produced by the sebaceous glands of our hair and is a natural treatment for a healthy scalp. Without sebum, you can experience
