Foods to strengthen hair

Some foods like walnuts are rich in zinc, which contributes to good hair health among other benefits for the body.

A healthy and balanced diet will help us to show off healthy hair, according to this study carried out by the Baylor College of Medicine (United States). For this reason, we must incorporate into the diet foods that, in addition to being healthy, help to strengthen hair, such as those rich in protein, B vitamins and fats of plant origin.

In the following article we will discuss the basic characteristics of hair, as well as the foods that provide us with essential nutrients to nourish this part of our body. Keep reading!

Hair characteristics

The composition of the hair is distributed as follows:

• 80% keratin,its essential protein.
• 10-15%
• The rest are pigments, minerals and lipids.

The outer layer of the hair is called the cuticle and it is the one that surrounds the inner part of the hair, which is the cortex. The condition of the outer layer of the hair is an indicator of its health. Therefore, if the cuticle is intact, it forms a smooth surface that reflects light and the hair shines. On the contrary, if the cuticle layer is disorganized and rough, as a result of successive bleaching or the use of the dryer, the result will be that all the hair looks dull and fragile.

As we have said, 80% of the hair composition is keratin. If we restrict the intake of protein in our diet, we can hardly form keratin. In turn, iron deficiency also affects hair, making it scarce and brittle. Like there are foods to strengthen hair, there are other foods that can be harmful and promote hair loss, such as coffee, soft drinks and diets rich in carbohydrates and fats with little protein.

In addition to following a good diet to strengthen hair, it is recommended not to smoke and sleep at least eight hours, as well as to have stress and anxiety under control. A high level of stress causes greater vasoconstriction and therefore less blood flow to the scalp.

5 foods to strengthen hair

To strengthen hair and achieve healthy hair, we must incorporate a series of essential nutrients for this purpose. Next, we will tell you some of the foods that give us these nutritional properties.

1. Salmon

In addition to being rich in omega-3 fatty acids, it contains B vitamins and fat-soluble vitamins such as vitamin A and D. Vegetables, liver and olive oil are also sources of vitamin A. Vitamin A has a vitally important function for the life of the hair, which consists of lubricating the hair follicle and therefore helps prevent and reduce hair loss.

The lack of vitamin A, according to this study by the Institute of Nutrition of Central America and Panama, could contribute to hair loss.

2. Walnuts

Nuts in general are rich in omega-3 fatty acids. In turn, walnuts are also a source of vitamin B and folic acid, which helps to oxygenate the blood of the hair follicles. In addition, walnuts have copper, a mineral that helps maintain natural hair color, this study by the Mayo Clinic suggests.

3. Vegetables to strengthen hair

Some vegetables such as eggplants, celery or asparagus are rich in zinc. This mineral is essential to keep hair in good condition, since it is involved in the formation of DNA. In addition, it helps to maintain hormonal balance and is involved in numerous enzymatic reactions. When zinc levels are low, we see hair loss (as stated in this Boston University study), growth retardation, gray hair, and various types of immune deficiencies.

4. Red meat

Red meat and some vegetables like spinach are foods rich in iron. These are basic hair strengthening foods to help it grow strong and healthy. In addition, it is essential for the oxygenation of the scalp and the pigmentation of the hair.

Iron is a mineral that is involved in blood cell renewal and facilitates the arrival of oxygen to the organs, muscles and brain. A deficiency of this mineral can cause multiple and varied disorders in our health, which includes hair loss.

Also read:  7 tricks to care for hair

5. Fruits to strengthen hair

Citrus fruits, such as orange and lemon, and some vegetables such as spinach or broccoli are a source of vitamin C. This vitamin helps fight hair loss because it stimulates the production of collagen and stops oxidative damage, as is as assured by this study carried out by the Zurich Hospital (Switzerland).  In addition, it allows repairing the damaged parts of the hair, preventing the hair from breaking at the first change. In turn, vitamin C helps in the absorption of iron.