Fish and seafood. Fatty sea fish, shrimp, squid, shellfish contain a large amount of valuable protein, they contain healthy fats and fatty acids (in particular, Omega 3 and Omega 6). Phosphorus, which is also abundant in seafood, gives hair elasticity and, together with zinc and iodine, prevents the early appearance of gray hair.
Bird – Another source of protein that is easy to digest. Without this building material, hair becomes dull and lifeless. Turkey and chicken also contain a lot of iron, which is necessary for hair not to fall out ..
Eggs in addition to protein, they contain many B vitamins. They make hair grow faster, make it thick and strong, give elasticity and shine. And it is the vitamins of this group that regulate the oily hair.
pulse can partially replace the meat diet, since they are rich in vegetable protein. In addition to iron and zinc, they also contain biotin, which is responsible for maintaining strong hair. Beans also contain a lot of sulfur, which gives hair strength and shine.
Greens and leafy vegetables. Parsley, dill, lettuce and spinach contain calcium, magnesium and iron, as well as vitamins A and C. Without vitamin C, iron cannot be absorbed, and both of these vitamins accelerate hair growth and activate blood circulation.
Nuts. Any nuts and seeds contain fatty acids, zinc and selenium. And they are also a valuable source of vitamin E, which is indispensable for the beauty of hair: it nourishes the hair follicles, restores blood circulation in the scalp and protects the hair from ultraviolet radiation ..
Cereals and grains. The main source of vitamin B. Eat cereals regularly, prefer whole grain bread, add bran to the diet. There are especially many vitamins and biologically active substances that are necessary for the growth and strengthening of hair in the germinated seeds. And the cereals that we eat every day – in particular, buckwheat and oatmeal – contain copper, which protects hair from premature aging and loss. Therefore, porridge with pumpkin (it also contains a lot of copper) is one of the best natural remedies for “feeding” hair!
Vegetable oil… The most useful is olive oil, but also sunflower, corn, flaxseed and other vegetable oils contain polyunsaturated fatty acids, and are also a source of vitamins A, E and D. Salads need to be seasoned with oil, but the oil on which the food is fried is already losing its beneficial features.
Vegetables, especially red, orange and yellow. Carrots, beets, bell peppers are a rich source of B vitamins, vitamin A, magnesium and potassium. Vitamin A is especially needed for weakened, dry, brittle hair – it improves their structure.
Milk and sour-milk products… It is calcium, which they are so rich in, that is absorbed best of all, and is responsible for the growth and strengthening of hair. Milk also contains selenium, which protects hair from harmful effects.;
Hair lifespan is 2 to 4 years. Healthy hair can grow 8 m – 12 cm per year in a lifetime!