The 12 Best Nutrients For Healthy Hair

Who wouldn't want their hair to be thick, shiny, and lively? While we are often concerned with the aesthetic appearance of our hair, we ignore the fact that the condition of our hair indicates our general health. Hair serves a biological purpose. Our hair, like our skin, helps regulate our body temperature and not keep our scalp warm. Psychological stress, medications, genetic features, hormonal problems affect the general condition of our hair. However, the diets we apply also affect the health, function, and appearance of hair. According to experts, every nutritional deficiency affects hair, skin, and nail health in some way. Here is the list of foods that can go from the inside out to maintain and improve our hair health.

Oily coldwater fishes

Oily coldwater fishes | The 12 Best Nutrients for Healthy Hair

Fish such as salmon, sardines, mackerel, trout, herring, eel are all high-quality protein, essential fatty acids, Omega 3, and Omega 6 sources. Essential fatty acids are known to promote skin and hair growth, health, protect bone health, regulate metabolism, and protect and strengthen the reproductive system. These fatty acids are very important for hair, nails, and skin health. It is recommended that people whose hair strands and scalp look dull and dry should not miss oily cold-water fish from their tables. However, it is necessary to pay attention to the consumption of these fish in babies, pregnant women, and breastfeeding women and consult a doctor first. Because some fish can be dangerous in terms of mercury and other toxins.


Seeds | The 12 Best Nutrients for Healthy Hair

Our body's feathers, hair, nails, and our skin are formed with proteins and minerals. The seeds fed by the custard are designed to ensure the healthy development of these feathers, nails, and skin. While insects, worms, and maggots that birds feed on are not very attractive to us as food, we do not miss seeds from our feeding basket. Because seeds are plant-based proteins and contain essential oils. These are two nourishing ingredients that are vital for healthy hair. Get creative with your diet plan and add a variety of seeds such as chia seeds, flax seeds, sunflowers, sesame seeds, and pumpkin seeds to your diet. Add these seeds to a salad, rice, yogurt, oatmeal, cereals, pancakes, or consume only about 1 handful.

Dark green leafy vegetables

Dark green leafy vegetables | The 12 Best Nutrients for Healthy Hair

Dark green leafy vegetables such as broccoli, kale, spinach, chard; It is rich in vitamin A and iron. Vitamin A smoothes the hair, gives it a unique shine and elasticity. However, dark green leafy vegetables contain the iron and calcium we need for hair health.


Egg | The 12 Best Nutrients for Healthy Hair

When it comes to healthy hair, the importance of biotin in the egg yolk has recently been understood more clearly. Many studies on hair health recently show that biotin nourishes the hair follicle and prevents hair breakage, thus promoting hair health and growth.


Legumes | The 12 Best Nutrients for Healthy Hair

Hair follicles consist of 50-100 different proteins. The way to make a full ponytail is definitely through protein-filled hair. Legumes or beans are especially important for vegetarian diets to get protein. It is worth noting that legumes contain not only protein but also iron, zinc, and B complex vitamins.


Nuts | The 12 Best Nutrients for Healthy Hair

Nuts are excellent sources of essential fatty acids. Nuts such as hazelnuts, peanuts, walnuts, almonds, and cashews are very important in the development of healthy tissues and especially the scalp. Since they contain minerals such as selenium and zinc, nuts are skin and hair-friendly. Especially walnuts are rich in Omega 3 fatty acids.

Whole Grains

Whole Grains | The 12 Best Nutrients for Healthy Hair

Whole grains such as whole wheat, barley, oats, quinoa, millet; It is rich in iron, zinc, silica, fiber, and B vitamins. Silica, which is found in many grains, is called the mineral of beauty. In a study conducted by the Faculty of Pharmacy of the University of Cincinnati, women with fine hair who were given 10 milligrams of silica daily for 9 months showed that their hair thickened, gained fullness, increased elasticity, and became stronger.

Oysters and Shellfish

Oysters and Shellfish | The 12 Best Nutrients for Healthy Hair

Shellfish believed to have a seductive aphrodisiac effect, change the physical appearance of hair in an incredible way. Oyster is a marine creature very rich in zinc, and many shellfish also contain a lot of selenium, iron, and protein, which are very important for hair.

Marine plants

Marine plants | The 12 Best Nutrients for Healthy Hair

Algae is a hair-friendly marine herb that contains essential right acids. The alginates in seaweed are very effective in our body's detox process, promoting healthy cell growth, thus helping to expel substances that would damage the hair growth process. Sea plants, which are very common in Asian diets, are not often preferred in European and Eastern countries. However, if possible, you can add algae to rice, salads, soups.


Turmeric | The 12 Best Nutrients for Healthy Hair

Turmeric, an East Asian herb, has been used in Ayurvedic medicine for centuries. Turmeric; It is known to stimulate the body's natural steroids to reduce inflammation and swelling. According to acupuncturists, some hair loss is caused by various inflammations in the body, and the anti-inflammatory effect of turmeric can prevent this hair loss. Employees of a research laboratory in Korea, too; He obtained data that some of the ingredients in turmeric inhibit the production of the hormone that causes follicle aging and the death of scalp cells.

Topically Applied Foods

Some nutrients can benefit hair health both through ingestion and topical application. According to acupuncturists, in traditional Chinese medicine, it would be beneficial to massage the scalp with ginger water to stimulate the daily circulation of the blood and accelerate hair growth. However, those who start to turn their hair white can darken their hair color by rubbing the tea of some herbs on the scalp and rubbing them on the hair strands. For this, black hair can renew the color of their hair with black tea, brown or red hair with strawberry or chocolate tea, and blond hair with chamomile tea. In addition, protein can be given to the scalp by topical application of the egg. For dry and fragile hair, it is necessary to rub an egg on the scalp and wrap the hair in cling film, wait 10 minutes and wash.

Vitamin supplements

Vitamin supplements | The 12 Best Nutrients for Healthy Hair

Complete, natural foods are always acquired and consumed, while supplements should be taken in case of a certain deficiency. When we have a nutritional deficiency, the traces of this can be seen very clearly in our hair. In this respect, those who prefer a vegetarian diet may need to complete their nutritional deficit with multiple vitamins and supplements. It is useful to take flaxseed oil, fish oil, and vitamin B complex to add more fatty acids to the food basket. However, if you want to take a supplement for your hair health or general body health, be sure to consult a nutritionist first.

Can Ahmet
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