Your hair is an extension of your personal style, and the secret to amazing hair starts with your diet. In the battle between nutrition and hair, maintaining a balanced diet rich in essential nutrients is your ace to combat hair problems and flaunt radiant strands.
Therefore, we have prepared a list of foods that should not be missing from your diet, ensuring that your body creates and maintains strong and vibrant hair:
1. Iron (Fe)
- Effect: Iron deficiency is associated with diffuse hair loss, even if there is no evident anemia.
- Sources: Enjoy egg yolks, relish cooked lentils, and savor a raw beetroot salad.
2. Zinc (Zn)
- Effect: Zinc fights dandruff and helps reverse dullness, dryness, and hair breakage. It also aids in early baldness and hair loss issues.
- Sources: Sprinkle oats over fruits and smoothies, opt for lean organic pork, and indulge in oysters.
3. Calcium (Ca)
- Effect: Calcium helps prevent hair loss, and its absence in the diet is linked to alopecia problems.
- Sources: Try sautéed sardines with tomato and onion, enjoy tofu, soy milk, and don’t forget to add extra virgin olive oil to uncooked foods to retain all its properties.
4. Vitamins A and C
- Effects: These vitamins help reverse dullness, dryness, and hair breakage, combating premature baldness.
- Sources: Incorporate milk and its derivatives, dark green leafy vegetables, raw carrots, sesame seeds, and citrus fruits like oranges, pineapples, tangerines, passion fruits, and lemons into your diet. Boiled eggs and sautéed kale are also excellent choices.
5. Magnesium (Mg)
- Effects: Magnesium helps combat baldness and premature appearance of gray hair.
- Sources: Enjoy avocado, banana, and grapes. Include all green leafy vegetables such as escarole, kale, spinach, and chard, both raw and sautéed. Add granola, oats, and wheat germ to juices or over fruits.
6. Vitamin B6
- Effect: Lack of vitamin B6 can contribute to premature baldness.
- Sources: Include garlic, tuna, cauliflower, spices, seasonings, and hazelnuts in your diet.
In the end, the true beauty of your hair begins with your attitude toward a healthy body and mind. Remember that every bite you take is a step toward stunning and healthy hair.
