10 Healthy Foods to Eat for Healthy Hair

1. Fish

For a hair of gold (or silver or bronze, according to your profile ...), it is necessary to prioritize the proteins. Fish and meat contain amino acids such as methionine and cystine which are precursors to keratin. The latter is the main component of the hair and improves its structure.

All white fish (such as cod and red snapper) are less fat and usually richer in protein, and are allies for the line. Athletes, vegetarians and adherents to drastic diets may run out of protein.

For a head of hell, make sure you have enough protein on a daily basis, equivalent to at least 1.2 grams of protein and at most 1.8 grams per kilogram of body weight per day if you are active, vegetarian or Or at least 1 gram per kilogram of body weight per day if you are sedentary or carnivorous.

2. Wheat germ and other cereals

Beyond the valuable proteins, scientific advice seems to say that vitamins B are used to support the growth of hair and contribute to hair beauty. The vitamins in this complex can regulate the secretion of sebum in the scalp, in addition to stimulating the blood circulation in the roots of the hair, strengthening the roots and enhancing the shine of the mane.

Although wheat germ is an ingredient rich in B vitamins, it is also important to vary the sources of cereals to obtain the range of vitamins in this group (from B1 to B12). Think of feasting on muesli, oatmeal, couscous, wholemeal bread, etc. To nourish the body with these unique vitamins, eat 4 to 5 servings of whole grain products on a daily basis. In addition to giving a dream head, complete cereals offer fiber that promotes digestion and contribute to satiety.

3. Whole eggs

Egg yolks are an ancestral remedy to beautify the mane. Not just to put on the hair, they can please your taste buds! Their vitamin A content ensures the regeneration of scalp tissue. Provide cocoa, carrots, spinach and dairy products for full vitamin A. However, this vitamin is a bit capricious, requiring dietary fat to be absorbed optimally by the body. The need for vitamin A increases in adolescence and especially during breastfeeding. Even if vitamin A deficiency is rather rare in developed countries, so take advantage of it to take enough to pamper your hair.

4. Vegetables and Colored Fruits

Consider also vitamin C (ascorbic acid), an antioxidant with flavonoids that protects the follicles and would reduce hair loss. They are found in shampoos and hair treatments, but nothing beats the fresh version of vegetable products on the plate. It is obviously better with a fork and so, you will kill two birds with one stone!

Smokers and active people have an increased need for vitamin C, as it is fragile and metabolized with oxidative stress caused by tobacco and energy expenditure. There are currently no recommendations for daily vitamin C values, but you will be able to get away with a minimum of 5 servings of vegetables and fruits every day.

5. Lentils and legumes of this world

These vegetarian alternatives represent a nutritional "jackpot" with their batch of protein, B vitamins and zinc. The latter serves to shine the styling, to stimulate the growth of hair and to prevent their loss. You'll love the fact that legumes are affordable and practical in the kitchen. The lenses deserve special mention, being the least caloric group. Especially since Health Canada advises to replace half of meats and poultry with meat substitutes, heart health and variety. You would obviously be crazy to do without it! A portion of lentils or other beans corresponds to a half cup (125 mL), it is quickly primed ... and devoured!

6. Cocoa and dark chocolate

Another nutrient essential for capillary health is iron, which increases the hemoglobin in order to oxygenate the hair. This mineral plays a fundamental role in the regrowth process. A nice surprise: cocoa and its derivatives provide a good dose while responding to your cravings, provided you are reasonable in quantities. Only a few mouthfuls can meet some of the iron needs. Other sources of iron include wild meat, red beans, oats and quinoa. Women with abundant menstruation, endurance athletes, pregnant women and small eaters are at greater risk of depleting their iron stores ... beware!


7. Almonds and nuts of all types

That's not all ... Vitamin E would promote hair growth by supporting blood circulation nourishing the scalp. It guarantees a beautiful hair in addition to being anti-inflammatory and cardio-protective. Add almonds, hazelnuts and other nuts to your menu. Unfortunately, the typical North American grocery store is experiencing a shortage of vitamin E. Add walnuts to your cold cereals in the morning, to your salads at meals and at the time of the snack. Let the supplements and bet on the vitamin delights that are edible.

8. Flax, Olive and Company Oils

When one praises the merits of good fats, vegetable oils come to mind. Allied to heart health, they also contribute to hair health ... by providing essential fatty acids (omega-3s) that improve the texture of the hair. Besides their use in hairdressing in cosmetics, the oils are perfect for recipes and to enhance the shine of your hair. Keep them in the refrigerator to keep their taste and nutritional properties. Just pour it in your salad dressings and marinades, or just with the spoon ... for your greater good.

9. Oysters, not just aphrodisiacs?

Again, oysters are featured ... but for a reason other than seduction. These mollusks are rich in zinc, a trace element that supports the immune system and strengthens the hair fiber to make the hair less fragile. For those who are less fond of oysters, seafood (clams, scallops, etc.) are an interesting option. It should be noted that vegetarians are more likely to have zinc deficiencies, as it is found mostly in animal products.

10. Seaweed

You have read, do not adjust your computer screens! Algae (kelp, kombu, wakame, dulse and nori as they are called) are a true nutritional gold mine with vitamin A, B and C content and zinc. These marine wonders therefore support the growth of hair, besides being low in calories ... then no worries nor compromise. They are still unknown in the West; Appetize it in the form of sushi, salad or condiments to familiarize yourself with their taste.