Hair-strengthening foods are mainly protein-rich foods, such as fish, eggs, meat, gelatin, milk and derivatives, as proteins are composed of amino acids, such as keratin, that protect and strengthen hair, preventing and treating hair loss. .
No entanto, também é importante fazer ingestão de certas vitaminas e minerais como o zinco, ferro, ômega 3 ou biotina, que são essenciais para o crescimento do cabelo, motivo pelo qual é sempre importante manter uma alimentação equilibrada.
- This diet should be maintained for at least 3 months to allow hair to strengthen.
- However.
- If despite this hair fragility persists.
- It is important to consult a dermatologist or family doctor to evaluate whether this may be a sign of a problem.
- Such as anemia or hypothyroidism.
- For example.
Recommendations for strengthening hair, preventing hair loss, and keeping hair healthy include:
To maintain healthy hair and prevent hair loss, it is important to consume foods rich in omega 3 such as salmon, sardines, herring, tuna, chia and flaxseed, as well as nuts, flaxseed or canola oil.
Omega-3-rich foods are anti-inflammatory and some studies indicate that they may have a beneficial effect on alopecia, a condition characterized by rapid and sudden hair loss.
Eating foods such as carrots, tomatoes, melons, papayas, peppers, beets or spinach is important for healthy hair growth due to its vitamin A content. In addition, as this vitamin is a powerful antioxidant, it takes care of hair follicles, avoiding the damage caused by free radicals, which would eventually weaken the threads.
People with alopecia identify low levels of beta-carotene, which are precursors of vitamin A, so the doctor may suggest supplementation with this vitamin. However, this supplementation should always be guided by a healthcare professional, as very high doses can be toxic to the hair and cause its fall.
Eating foods rich in vitamin C, such as orange, tangerine, pineapple, strawberry, kiwi or lemon, is necessary for the production of collagen, a protein that is an important part of the structure of the hair strands.
In addition, vitamin C is another powerful antioxidant and also helps the body better absorb iron from food, which is essential for hair growth.
Foods such as peanuts, hazelnuts, almonds, oats, nuts or cashews are rich in biotin, a B-complex vitamin that is important for follicular follicle development, preventing the progression of baldness.
The inclusion of beans, eggs, beetroot or liver in the diet, for example, provides the amount of iron needed for healthy hair. Conversely, its deficiency is associated with a fall, because iron contributes to oxygenation of scalp tissues. See a list of other iron-rich foods.
Another important mineral is zinc, which plays an important role in hair growth, development and repair. Its deficiency can make the hair thinner, brittle and lackluster. In addition, it is also important to increase the consumption of foods rich in silicon, as it is a mineral associated with collagen to make hair fiber healthier. Foods rich in zinc and silicon are nuts, such as almonds, peanuts or Brazil nuts.
The meats, white and red, in addition to containing good amounts of proteins and amino acids, which are essential for hair, also provide collagen, which is very important for the structure, firmness and elasticity of the hair.
Collagen can also be used as a daily dietary supplement, in capsule form, under the supervision of a doctor or nutritionist. Find out how to take the collagen supplement.
This menu serves as an example of a 3-day diet rich in foods that help you have stronger, healthier hair:
Some recipes that contain all the important nutrients to strengthen the hair and that can be done at home are:
This vitamin is an excellent way to consume all the nutrients called protein, omega 3, zinc and vitamin A that help strengthen the hair, making it less brittle and brighter.
Ingredients
Preparation mode
Put all the ingredients in a blender and mix well. Drink this vitamin at least once a week.
For more information about this vitamin, watch the video
There are no iron-rich foods in this vitamin because yogurt decreases iron absorption. Thus, in order for the hair not to fall out and strengthen, iron must be ingested in the main meals, and if the iron source is of vegetable origin, such as beans or peas, a source of vitamin C must also be ingested. like orange or pepper. More information: iron-rich foods.
It is a great option to take as a dessert or snack during the day, as it is rich in antioxidants that help strengthen the hair, in addition to keeping the skin young and healthy.
Ingredients
Preparation mode
Whisk all ingredients in a blender until creamy. Serves approximately 5 servings.