Products for strengthening hair: nutrition rules, he althy foods, list, recipes and cooking tips

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

The appearance of any woman is her calling card. We are used to taking care of our clothes, doing manicures and pedicures, visiting a beautician for skin care. Hair requires no less attention to itself, since there are quite a few problems that arise with their he alth: split ends, dandruff, oily sheen or severe hair loss can spoil the life of their owner.

When to sound the alarm?

Very good if your hair is naturally thick and he althy. However, not everyone is so lucky, and yesterday's happy owner of a lush mane today may suddenly notice that her head is rapidly going bald. Unfortunately, no one is immune from this, and the reasons for this typically female catastrophe can be completely different. When should you start worrying?

Hair, in principle, falls out for everyone. The question here is how many hairs are lost.daily. It is considered normal to lose about a hundred hairs a day, but it is quite difficult to visually estimate this number. Try this experiment on your hair: do not touch your hair during the day, it is better to put your hair in a ponytail. And in the evening, dissolve them and run your hands from the roots along the entire length, as if combing with your fingers. Your palms should have no more than 5 hairs on each. If more, you should take a closer look at the condition of your hair.

Do not confuse hair loss with hair breakage - there should be a thickening (root) at the ends of the lost hairs. If it is not there, then the problem is excessive fragility, which also cannot be ignored.

Causes of hair loss

• Hormonal failure. One of the most common causes associated with changes in the body. Hormonal disorders may occur: after the abolition of oral contraceptives; during the onset of menstruation; after childbirth and during breastfeeding. As a rule, in such situations, the problem goes away with time itself, when the hormones return to normal.
• Diseases of the body. These can be both diseases of the internal organs, accompanied by a symptom of hair loss (anemia, sexually transmitted diseases, problems with the thyroid gland), and diseases of the scalp (psoriasis, lichen, allergic dermatitis, etc.). To rule out these causes, contact a specialist immediately!
• Stress, depression or medication. On nerves it is very easy to lose most of your hair. Do not take risks in vain and start on timetreatment and use of antidepressants. However, remember that many of these drugs have a risk of hair loss in the list of side effects, which will only aggravate the situation.
• Mishandling. Love your hair, do not abuse dyeing, perms, straightening irons and other harmful procedures. This will definitely not make your hair stronger.
• Lack of hair nutrition. Our hair must regularly receive vitamins and minerals necessary for their he althy growth. If they do not have enough food, then there may be several reasons. Poor circulation in the head can severely damage the hair. If the vessels of the head are thin and weak, then even with proper nutrition, useful trace elements will not reach the hair through them. Daily head massage and frequent combing will help to solve this problem. Well, eat right, because with the slightest lack of some important element, your hair will react with a deterioration.

Vitamins essential for hair

If you have ruled out the possibility of disease, hormonal failure and other causes, and hair continues to fall out, it may be lacking in nutrients. Here is a list of those vitamins and minerals that are essential for the he alth of your hair:

• Vitamins: A - to strengthen the hair structure; group B - to stimulate growth and reduce shine; E - for protection from UV rays, normalization of blood circulation; C - for softness and silkiness.
• Minerals: calcium - for strengthening; magnesium - for elasticity; iron- to prevent the appearance of gray hair; phosphorus - for rich color; silicon - for strength and durability; iodine provides shine and he althy looking hair.

Remember that not only a deficiency, but also an overabundance of vitamins and microelements can harm your hair. Do not overdo it, try to find a middle ground. We will talk more about which hair strengthening products contain the listed vitamins and minerals.

Products for curl strength

Products that help strengthen hair are available to everyone. There is nothing unusual in them, but it is on the basis of this list that your daily menu should be built.

• Dairy products. They contain a lot of calcium, which is necessary to give strength to the hair.
• Dried fruits. A real storehouse of vitamins and minerals. For hair problems, it is better to use them daily.
• Meat. It contains a very necessary hair protein. It is better to give preference to lean meats, such as veal or turkey.
• Whole grains. Their regular use has a beneficial effect on the digestive tract.
• Green tea. Useful not only for strengthening hair, but also for the he alth of the whole organism as a whole.
• Green leafy vegetables. Gives hair a he althy look and strengthens roots.
• Eggs. Especially the yolk, which is high in iron and zinc.
• Fish and seafood. Contains phosphorus, iron and omega-3 fatty acids essential for hair growth.

Growth Boosting Foods

Products for hair growth and strengthening include:

• Nuts. And any to your taste will do: walnuts, almonds or peanuts.
• Citrus. They contain vitamin C, which strengthens the walls of blood vessels and can revive dormant hair follicles.
• Wheat sprouted is also great for hair growth.
• Carrots. Rich in carotene, which gives shine to hair and accelerates their growth.

What foods harm hair?

The list of products for strengthening hair on the head is quite extensive, but those products that are very harmful to your hair are no less common in our diet. If you want a beautiful and lush hairstyle, then it is better to refuse them altogether:

• Spicy food with plenty of spices.
• Fatty and fried food.
• Smoked meats.
• Sodas and other sugary drinks containing preservatives.
• Sweet and flour in large quantities.
• Alcohol and nicotine.

All of the above can harm not only hair, but the whole body as a whole.

Composing the menu

Food for strengthening hair can form an excellent menu for every day:

• Breakfast. In the morning meal, it is important to include cereals from cereals, dairy and sour-milk products, nuts. Suitable for breakfast: oatmeal with nuts, yogurt, a glass of kefir, orange or grapefruit, buckwheat porridge, green tea,millet porridge with dried fruits.
• Second breakfast. Snacking should be light and definitely he althy. It could be your favorite fruit, a handful of berries, fat-free cottage cheese, or a glass of freshly squeezed juice.
• Lunch. Food for lunch should be balanced and nutritious, the presence of vegetables, meat or fish is mandatory. Examples of dishes: bell pepper and cauliflower salad; tomato and broccoli salad; vegetable salad with carrots and olive oil; green cabbage soup or borscht; soup with chicken and beans; rice with stewed vegetables; zucchini soup. For lunch, it is also recommended to eat a slice of whole grain bread.
• Snack. You should not eat heavy and satisfying food for an afternoon snack, just a small snack is enough: a glass of kefir or carrot juice, fruit salad, a couple of apples or a handful of nuts. You can drink a glass of unsweetened green tea.
• Dinner. In the evening, the most important thing is not to overeat before bed. Meals should be three hours before bedtime. For dinner you can eat: seafood pasta; fish baked with vegetables; bean salad with chicken breast; buckwheat with beef; carrot and celery salad.

With this he althy diet based on products for strengthening hair, you can not only prevent hair loss. It is likely that you will get rid of other he alth problems, such as improving the functioning of the digestive tract, normalizing your weight and improving skin condition.

Next, we will provide he althy recipes from hair strengthening products.

Oatmeal with dried fruits

Pour into a saucepan150 g coarse oatmeal and add 250 ml of water. Bring to a boil over high heat and reduce to a slow boil, stirring. When the cereal absorbs water, add washed and cut into small pieces dried fruits (raisins, dried apricots, figs), as well as s alt and sugar to taste. Turn off the gas and cover the porridge with a lid for 10 minutes: the cereal will swell and the dried fruits will become soft. An excellent product for strengthening hair from falling out is butter: butter, vegetable or linseed. You can add any of them to your porridge.

Seafood pasta

Boil 300 g of spaghetti. Defrost seafood (500 g), put in a heated pan with butter, simmer until the water has completely evaporated (about 8 minutes). 2-3 tomatoes, peeled and chopped. Add to the pan, s alt, pepper, season with basil and a couple of garlic cloves. Simmer for a couple more minutes and pour in 250 ml of cream. Keep on fire for 5 minutes under the lid. Put the finished pasta on spaghetti and sprinkle with grated cheese.

Expert Tips

All he alth and hair problems, including hair loss, are handled by a trichologist. To determine the causes of a particular disease, there are a large number of different diagnostic methods, so if you notice that your hair is thinning, contact a specialist immediately. Remember that if the hair falls out within six months, there is a risk of the disease becoming chronic, and then even a doctor will be difficult to help you.

What foods to eat to strengthen hair in your case, you can alsorecommend a trichologist. The main thing is to strictly follow his recommendations and pay as much attention as possible to your hair.