The diet that should be followed for hair to grow healthy, brighter and faster should contain foods rich in protein, vitamins A, C, E and B complex and minerals such as iron, zinc and selenium vegetables that promote hair growth – foods that promote hair growth
These nutrients prevent the damage caused by external agents and act as antioxidants avoiding the damage caused by free radicals, in addition to providing amino acids, in the case of proteins, that promote hair growth, and that is why it is important to eat a balanced and balanced diet. healthy food that provides all the nutrients together.
foods to promote hair growth, vegetables that promote hair growth
Foods that help hair grow faster and healthier are:
Protein-rich foods provide the amino acids necessary for the formation of keratin and collagen, which are part of the hair structure, giving elasticity, shine and protecting from aggressive substances, such as the sun’s UV rays and pollution, for example.
What to eat: meat, fish, eggs, milk, cheese, yogurt and sugar-free gelatin. In some cases, the use of collagen supplementation could also be recommended.
2. Vitamin A
Vitamin A is necessary for the growth of hair cells, in addition to participating in the formation of sebum produced by the sebaceous glands, which is an oily substance that protects food to promote hair growth, keeping it hydrated and healthy, favoring its growth.
What to eat: carrots, sweet potatoes, pumpkin, mango, peppers and papaya.
3. Vitamin C
Vitamin C is essential for the formation of collagen in the body and for the absorption of iron at the intestinal level, which is an important mineral for hair growth.
In addition food to promote hair growth, due to its antioxidant action, vitamin C also helps to improve blood circulation to the scalp and protects hair fibers from oxidative stress caused by free radicals.
What to eat: orange, lemon, strawberry, kiwi, pineapple, acerola, broccoli, tomatoes, among others – what foods promote hair growth.
what to eat to promote hair growth
4. Vitamin E
Vitamin E, like vitamin C, has antioxidant properties that favor the health of hair, as it takes care of the integrity of the fibers and apparently improves blood circulation in the scalp, causing hair to grow in a healthy and shiny manner.
What to eat: sunflower seeds, hazelnuts, peanuts, almonds, pistachios, among others.
5. Vitamins of the B complex
B vitamins are necessary for the body’s metabolism in general, helping to obtain the necessary energy for the body from the foods that are consumed.
One of the main B complex vitamins that are essential for hair is biotin, also known as vitamin B7, because it improves the structure of keratin, promoting hair growth.
What to eat (food that promote hair growth): beer yeast, bananas, fortified cereals, dried fruits such as peanuts, nuts, almonds, oat bran, salmon.
6. Iron, zinc and selenium
Some minerals such as iron, zinc and selenium are essential for hair growth.
Iron is part of the red blood cells, which are responsible for transporting oxygen in the blood and bringing it to the scalp. Zinc favors the repair of hair and strengthens its fibers, in addition to participating in the formation of sebum in the scalp, increasing its shine and smoothness. Selenium is an important element in the synthesis of more than 35 proteins and it has been found that deficiency is associated with hair loss and loss of pigmentation.
What to eat: foods rich in irons are beans, beets, shellfish, cocoa powder and sardines. Foods rich in zinc are oysters, pumpkin seeds, chicken and almonds. Foods rich in selenium are brazil nuts, cheeses, rice and beans.