9 foods to have strong and beautiful hair

Having beautiful hair pleases everyone. Much more than using cosmetics from famous brands, the quality of the hair is also determined by the type of food that the person ingests. Certain foods help hair grow shiny, strong, and even prevent unwanted hair loss. Read our list of life-giving hair foods and learn where to get them.

1. Carrot.  Carrots have two important nutrients for hair: beta-carotene and  vitamin A. Vitamin A acts as an antioxidant, fights free radicals, and acts on scalp cells, helping with renewal, reducing oiliness and strengthening hair growth. Betacarotene, in addition to having an antioxidant action, reduces the loss of pigments that make hair gray. Other sources are orange-colored foods like pumpkins, mangoes, and leafy greens like spinach. 

2. Salmon . This fish is rich in the essential  omega-3 fatty acid  and  selenium . These two nutrients fight scalp inflammation and protect against antioxidants. In addition, salmon has a high protein content, which are essential macronutrients for the hair shaft. 

3. Milk and derivatives.  These foods provide diverse nutrients that help with hair strengthening, and healthy strand growth. Among them we can mention  zinc , calcium ,  iron  and B vitamins. 

4. Seafood.  This food is rich in zinc, a component that helps in the growth and formation of hair fibers, forming more resistant strands. 

5. Whole grains.  Cereals such as oats, wheat, barley, among others, are rich in B complex vitamins. These vitamins are essential for hair growth and help in the renewal of scalp cells, preventing the accumulation of dead cells and excess oiliness. In addition, whole grains are rich in biotin, a key nutrient for hair growth. 

6. Oilseeds.  Seeds such as Brazil nuts, walnuts, hazelnuts and almonds are rich in proteins, essential for the formation of the hair shaft, and  copper , which acts in the formation of collagen and elastin, resulting in more resistant and shiny hair. Copper deficiency can result in hair loss and lack of pigmentation. 

7. Wheat bran.  This food is rich in  selenium , a mineral that acts as an antioxidant, preventing aging that causes hair loss and lack of pigmentation. Other sources are oysters, egg yolks and fish. 

8. Dark green leaves.  Leaves like spinach, chicory, chicory and arugula are rich in  iron . This mineral is essential for transporting oxygen to cells, and its deficiency causes anemia, weakening, dryness and hair loss. Other sources of iron are dried fruits, beans, meat, liver, eggs, seafood and fortified cereals. 

9. Citrus fruits.  They are rich in  vitamin C , an antioxidant nutrient that removes free radicals and reduces cell aging. In addition, vitamin C is essential in the production of collagen, one of the main components of the hair strand. You can find vitamin C in oranges, acerola, cashews, lemons and even vegetables like bell peppers. 

The ideal for having strong and healthy hair is to have a balanced diet that includes all the nutrients, rich in proteins, vitamins and minerals.

Want to know more hair? Read our articles:  10 tips to always have beautiful hair ,  10 tips to take care of curly hair ,  12 tips to take care of straight hair .

Also read how to prevent  hair loss in men  and  women .

Jeanne Kenney
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I’m a stylist trainer, a content creator, and an entrepreneur passion. Virgo sign and Pisces ascendant, I move easily between my dreams, the crazy world I want, and my feet on the ground to carry out my projects.

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