Having beautiful and strong hair is not just a matter of genes or expensive cosmetics. What we eat every day plays a big role. A diet rich in vitamins, minerals and high-quality proteins can give hair shine, strength and resistance.
Hair is a business card of our health and mood. When they are shiny and firm, we feel good. When they start to fall or lose vitality, we look for the culprit in cosmetics, . But the truth is simpler, daily diet has a big influence. What we eat affects the quality of our hair perhaps more than we realize.
“There is no pill or shampoo that will promote hair growth. The most important thing is diet. However, some shampoos can nourish the hair to make it look shinier and healthier,” confirms the importance of diet, Dr. Asim Shahmalak.
Watch a video on how to properly wash and rinse your hair so it doesn’t get greasy here:
Iron and zinc for strong roots
Iron deficiency is often manifested by increased hair loss. Without enough oxygen, the roots weaken and the hair loosens easily. A rich source of iron is beef, liver, eggs or legumes. Zinc in turn stimulates growth and participates in their regeneration. You can find it in pumpkin seeds, seafood or nuts.
Proteins as a basic building material
Hair is made of keratin, which is a protein. If there is a lack of protein in the diet, it becomes apparent quickly, the hair becomes brittle, brittle and loses its density. Fish, chicken and turkey meat, dairy products, but also tofu or lentils are a simple way to supply the body with enough high-quality proteins.
Fats that benefit the body
Healthy hair is also affected by fats. The right ones, i.e. omega-3 fatty acids, support the circulation of the scalp and the nutrition of the hair roots. You can find them in fatty fish, flaxseed oil, walnuts or chia seeds. Together with them, vitamin E also works, which acts as a shield against cell damage and ensures the hair’s natural shine.
Vitamin C and biotin for vitality
Vitamin C improves the absorption of iron and supports the production of collagen, which keeps the hair strong and elastic. Best resources? Peppers, citrus, kiwi or Brussels sprouts. Biotin, known as vitamin B7, in turn promotes hair growth and a healthy skin appearance. You can find it in nuts, eggs or sweet potatoes.
If you want a healthy, thick mane, don’t just stop at shampoos and masks. Start with the menu. Iron, zinc, protein, omega-3 fatty acids, vitamin E, vitamin C and biotin are key. If you regularly include them in your diet, your hair will soon regain its appearance and strength.
