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Proper Nutrition For Beautiful And Healthy Hair

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The health and beauty of our hair often depend on a good and proper diet, not on the brand of a particular personal care product (although this is also important). Often, it is because of malnutrition that problems with hair, nails, skin, etc. arise.

All the necessary vitamins and nutrients to ensure healthy hair can be obtained through the right foods. Your menu should definitely include egg yolks, nuts, sunflower and pumpkin seeds, whole grain products, cheese, peas, beans, olive, and flaxseed oil.

Oatmeal should also be an indispensable element of your diet to ensure that your hair is strong.

Egg yolk, seaweed, oysters, mushrooms, cocoa beans, nettles, onions, sesame seeds, all nuts and seeds, capsicum, broccoli, zucchini, licorice root, and all kinds of products derived from them are very rich in zinc and its synergists – vitamins and proteins, which ensures their good protective and therapeutic and preventive effect on hair and skin. It’s not for nothing, for example, that shampoos contain compounds of egg yolk, nettle, nut oil, etc.

If your hair quickly becomes oily, it is due to a lack of B vitamins in the body. To avoid this, according to the recommendation of modern nutritionists, you need to eat more legumes, greens, carrots, eggs, nuts and cereals, fish, liver, and poultry. Brewer’s yeast also compensates for the lack of essential trace elements.

Sulfur, which is produced by the human body with the help of vitamin B7 (also known as biotin or vitamin H), provides a beautiful shine to healthy hair. The highest amounts of vitamin B7 are found in eggs, mushrooms, spinach, tomatoes, peanuts, legumes, yeast, cauliflower, kidneys, and liver. Healthy intestinal microflora synthesizes biotin in sufficient quantities for the body. Therefore, the consumption of dairy products and sauerkraut makes an indirect but significant contribution to the body’s supply of biotin, and, accordingly, sulfur.

Vitamin A deficiency leads to brittle, split ends, dry hair, and scalp.

Vitamin A protects hair from the harmful effects of ultraviolet radiation and gives it elasticity and resilience. The required amount of vitamin A is contained in liver, egg yolks, butter, and whole milk, as well as sea buckthorn, carrots, dried apricots, and gooseberries.

Vitamin C is indispensable for strengthening blood vessels and hair follicles. It is found in citrus fruits, black currants, blueberries, rose hips, cabbage, kiwi, bell peppers, etc.

Vitamin E – helps to normalize blood circulation in the scalp, making hair look healthy and shiny. But its lack also leads to hair loss. The largest amount of vitamin E is found in sunflower, olive, and corn oils, peanuts and almonds, cereals and legumes, egg yolk, green leafy vegetables, liver, milk, oatmeal, soybeans, and wheat, pumpkin, and broccoli.

Vitamin F – omega-3 and omega-6 polyunsaturated fatty acids.

It ensures healthy skin and hair and fights hair loss and dandruff. It is found in olive and flaxseed oil, sunflower oil, soybeans, peanuts, almonds, avocados, and oily sea fish (tuna, sardines, salmon).

Beautiful and healthy hair, as mentioned above, is an indicator of the well-being of the whole body. Therefore, to keep your hair irresistible, take care of yourself. Get outdoors more often, exercise, eat right, and eat more fruits and vegetables.

Drink at least 2 liters of water a day, which will help your entire body stay in good shape. Give up bad habits, as they also have a negative impact on your health. Take care of your hands.

If you touch your hair often, it becomes greasy faster and accumulates dirt and bacteria.

Love yourself and be proud of your healthy and luxurious hair.

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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