Food for hair: foods that are good for hair

If you go on a diet abruptly from Monday, without regard to the personal needs of your body, you can provoke serious hair loss in 2-3 months.

– Proper nutrition is extremely important for the beauty of your hair. It is important to remember this so that you do not tear the remnants of your former head of hair later. We recently published the results of our study, which clearly showed that proper nutrition has a very positive effect on the health of the scalp microbiome, ”explains Dr. Fabio Rinaldi, trichologist and director of the HMAP research laboratory. And we share the main theses with you.

So, to keep your hair healthy, you should always have:

• Primarily cereals, fish, meat and eggs. These foods are rich in taurine, ornithine and niacin (these are amino acids that are involved in protein synthesis, regulate metabolism and prevent pathological processes in the body).

• Second, kale, broccoli, spinach, tomatoes, apricots and citrus fruitsrich in flavonoids (stimulate the functionality of the vasculature of the hair follicles).

• Thirdly, red fruits, red wine and tea, which contain polyphenols (they are antioxidants and protect hair follicles).

• Also very useful extra virgin olive oil – it is the best source of oleic acid (improves processes in the body, prevents aging and even improves mood).

• Plus dried fruitsrich in linoleic acid (acts as an inhibitor of an enzyme that prevents hair loss).

Nutrients that cannot be ruled out

– For the health of bulbs, minerals are very important – copper, zinc and selenium, as well as vitamin D3 (cholecalciferol), omega-3 and omega-6. The lack of these nutrients, which can be diagnosed with a simple blood test, causes discomfort to the hair follicles and leads to negative consequences for the condition of the hair, says Italian professor Buttafarro. – These nutrients can be obtained from food or through dietary supplements.

And the most important for hair health are polyunsaturated fats. They are found in olive oil, high quality seeds, fish, shellfish, dried fruits. High concentrations of unsaturated fats counteract free radicals. Dry skin, scalp flaking, increased hair loss with changes in their structure are often the result of a lack of polyunsaturated fatty acids. After all, polyunsaturated fatty acids (such as omega-3 and omega-6) are part of the skin hydrolipid film, regulate the permeability and elasticity of the skin and scalp cell membranes. At the first sign, you need to immediately increase your intake of oily fish such as mackerel, cod, herring, tuna. And if you take vitamin E at the same time, then it will protect polyunsaturated fatty acids from oxidation and the formation of harmful substances – peroxides.

Healthy gut – normal hair

– Maintaining order in the intestines is a guarantee of general well-being, including hair. To do this, you need to take probiotics. Then the intestinal bacterial flora remains healthy and balanced, even if you go on a diet abruptly or, on the contrary, consume too much sugar, low fiber and do not have a normal diet like most people today. All this in a complex strongly affects the bacterial flora of the intestine, and it, in turn, affects the metabolism, immunity and anti-inflammatory functions of the body. – explains Professor Buttafarro. – It is advisable, of course, to try to establish a diet, always eat at the same time and reduce the amount of sugar, while increasing the amount of fiber.

How to “feed” your hair directly

There are prebiotic lotions that are applied directly to the scalp.

“Prebiotics stimulate the growth of beneficial bacterial flora and restore the balance of the scalp microbiome, which must be composed of more than 500 types of bacteria in order to stay healthy,” says the Italian professor.

But what is the difference between a prebiotic and a probiotic?

– A prebiotic is a food that is necessary to preserve the microbiome environment. A probiotic is a “good” microorganism that creates a healthy environment. The prebiotic added to hair care products is very helpful in maintaining healthy hair, ”explains Doriella Benussi, scientific director of Rougj.