Throughout the year, it is observed how sometimes the hair becomes dull, begins to fall suddenly or appears rough and dry. But what are these changes due to? The bad state of the hair can originate due to hormonal or genetic factors, bad habits of hair hygiene, the use of dyes and discolorations that spoil it, stress , the use of some medicines that influence the health of the scalp or a insufficient food. While some of these reasons have little scope for action at the health and personal level, diet is a factor that depends on each one and, therefore, can be modified to achieve healthy hair .
The hair is composed of the protein of keratin and other minerals such as magnesium, silicon or copper, so maintaining a healthy and balanced diet that contains these nutrients is essential to achieve strong and healthy hair .
What nutrients are beneficial?
The nutrients necessary to promote and support hair health are mainly proteins, essential amino acids , collagen , minerals and vitamins , says Gloria Montané, pharmacist at Farmacia Montané , in Sabadell (Barcelona). Among the vitamins you must consume the most important for the good condition of the hair are especially those of the B group, in the most significant these is biotin (B8), along with vitamin C . The presence of iron , copper , zinc and omega 3 is also necessary , adds Teresa Bonnin, co-owner pharmacist of the Bonnin Pharmacy , in Palma de Mallorca.
Therefore, what foods should be consumed?
The experts establish in which foods you can find the different nutrients essential to show a hair in good condition:
- Vitamin A: can be found in eggs, liver, vegetables,fortified milk and in fish, sunflower and olive oil . “The function of vitamin A is to avoid blocking the drying of the sebaceous glands, which are of fundamental importance to lubricate the hair follicle and therefore, the prevention and reduction of hair loss,” explains Bonnin.
- Vitamin B:foods that are high in vitamin B are fish, beef and pork, chicken, soybeans , eggs, legumes, nuts and whole grains. The latter “are very important in the resistance of insulin, a hormone also related to male pattern baldness. Furthermore, it is a source of folic acid , which helps to oxygenate the blood of the hair follicles ”, indicates Bonnin.
- Also noteworthy within this group is brewer’s yeast, which is the natural nutrient that provides the most B vitamins, along with a considerable amount of essential amino acids and other minerals, such as phosphorus.
- Vitamin C:lemon, orange, kiwi, spinach and broccoli stand out in this group . These foods are involved in the synthesis of collagen , the collective tissue that constitutes the hair and that helps in the absorption of iron, as indicated by Bonnin.
- The iron needed for hair to grow strong and healthycan be found in red meat, spinach, and vegetables. “This mineral is essential for the oxygenation of the scalp and the pigmentation of the hair.” On the other hand, copper, present in shellfish, spinach and walnuts, is an important component for the synthesis of melanin in hair .
- Zinc is essential for hair growthand is found in meat and fish, asparagus, aubergines, potatoes, celery and figs. For its part, sulfur, present in white meats and meats such as liver, almonds, eggs, fruits and vegetables , is essential to strengthen weak and brittle hair .
- The folic acidis obtained through cereals, nuts, whole grains, orange juice and wheat. Omega 3, present in olive oil, along with chocolate, sage and basil, play an antioxidant role due to the presence of polyphenols. Magnesium, essential for hair health and present in almonds, activates the important enzymatic reactions for hair health .
These foods must be consumed within a balanced diet. In this way, “the hair is strengthened through the blood circulation, which nourishes the hair bulb, the area in which the hair is fed,” explains Montané. Therefore, it is important that the blood that reaches the base of the hair contains the nutrients that it needs to grow healthy and strong. However, at the topical level there are pharmacy preparations, usually lotions and shampoos, that correctly transport the nutrients to their destination, the scalp, and which help to strengthen and stimulate their growth.
Bonnin indicates that it is best to combine all these elements in an adequate amount each time you eat . He also recommends consuming plenty of vegetables and one or two fruits a day. And it emphasizes the interference of olive oil due to its antioxidant action.
The importance of fluids for hair health
Liquids are also an important aspect in balanced diets. ” Consuming water helps with hair problems by keeping hair hydrated and strong, ” says Bonnin. It is not necessary to consume special waters, the ideal is to drink one or two liters of water a day. “However, it does not depend only on water or food or hygiene; In order to have healthy and beautiful hair, we must act on all fronts at the same time to achieve our objective, ”says Montané.
Foods to avoid
On the other hand, there are foods that must be avoided to avoid damaging the hair. These include: highly refined foods with excess saturated fat , fried foods, products with hydrogenated fats or refined oils . All of them are related to increased testosterone levels , which can potentiate increased dihydrotestosterone (DHT) levels. “This means that the hair follicles shrink and grow thinner and weaker,” explains Bonnin.
It is also advisable to avoid carbohydrates high glycemic index , ie fast sugars, since excessive consumption creates the same cell inflammation, which is harmful to hair health. Also, try not to carry out a restrictive diet that induces malnutrition and vegan diets with deficiencies of vitamin B12 and iron. Likewise, you should not consume carbonated or caffeinated beverages, as well as excess chocolate .
