When it comes to thick,healthy hairWhen it comes to hair care, there are a variety of hair care products that promise to improve the look and feel of our hair. But many of us forget that proper nutrition is one of the most important prerequisites for a long, beautiful mane. A balanced, predominantly plant-based diet can help you get the key nutrients necessary to keep your hair, skin and nails in good shape.
Vitamins and nutrients for beautiful hair
The best vitamins and nutrients for hair growth include:
– Biotin (also known as vitamin B7):It makes hair grow faster, maintains hair shine and prevents split ends. The daily requirement for women is 30 to 60 micrograms.
– Vitamin A (Retinol):The fat-soluble vitamin ensures that the hair appears strong and supple. It also has a positive effect on fat synthesis in the follicles. The recommended intake for adults is between 0.8 and 1.1 milligrams per day.
– Vitamin E:Its powerful antioxidant action helps reduce oxidative stress in hair follicles. Vitamin E protects the scalp and hair from harmful environmental influences. Depending on age and gender, the body needs between 5 and 13 milligrams per day.
– Zink:The mineral promotes hair growth and helps against dandruff. Zinc is involved in the formation of the hair protein keratin.
– Eisen:Iron deficiency is usually associated with hair loss.
– Vitamin C:The water-soluble universal vitamin makes it easier for your body to absorb iron and promotes blood circulation in the scalp.
– Omega-3 fatty acids:Its anti-inflammatory effects can counteract any inflammation that causes hair loss.
– Silicon:Silica is important for the elasticity and strength of hair.
What you eat can also have a dramatic impacthave hair loss. Avoid processed and packaged foods that are very low in nutrients and rely on whole, real and natural foods. Many of these processed products contain additives and artificial ingredients that your body simply doesn't need. Plus, these processed foods can have devastating effects on the gut. Healthy intestinal flora is important to support nutrient absorption and strengthen hair, skin and nails.
If you have noticed significant hair loss recently, you should first consult your doctor as it could indicate an underlying medical condition. Before you start with oneDietary supplementsyou should always speak to your doctor first. While taking B vitamins may be useful in certain cases (such as if you have a medical condition that causes a deficiency), they can also have negative effects, such as a dangerous change in laboratory test results. Dietary supplements also often provide unnecessary biotin in excess of what your body can actually use. Considering that most people can get all the B vitamins they need from food, buying these supplements is probably just a waste of money.
List of vitamin-rich foods for beautiful hair
Salmon
As a rich source of omega-3 fatty acids and protein, salmon can leave our hair silky soft, shiny and strong. Omega-3 fatty acids have an anti-inflammatory effect. So they can help if you have inflammation of the hair roots that causes hair loss. Salmon also has vitamin D, which stimulates hair follicles.
Owner
Eggs are rich in protein and essential nutrients such as choline and vitamins A, D and B12, which contribute to hair health. There is a lot of vitamin D in egg yolks. Two specific carotenoids found in eggs, lutein and zeaxanthin, also play a role in maintaining cellular health, particularly eyes, skin and hair.
Peanuts and peanut butter
Peanuts are also a notable source of biotin. The B vitamin is known to both stimulate hair growth and prevent hair loss. 60 grams of peanuts contain up to 9 grams of protein, 4 grams of fiber and many antioxidants. Peanuts are also very filling, making them an ideal meat substitute for vegetarians or vegans. Like almond butter, peanut butter is rich in vitamin E. Also interesting:Is peanut butter healthy?
Spinach
Spinach is packed with magnesium, iron and folic acid, one of the most important B vitamins. Other leafy vegetables such as kale also provide many nutrients and benefits for skin and hair. Additionally, the vitamin C in these green leafy vegetables helps protect the cell membranes of hair follicles.
Sardines
Sardines provide omega-3 fats and vitamin D. They are a lower mercury alternative to other fatty fish and are easily available in cans (just buy them in water, not oil!). You can add sardines to salads and spreads.
Chia-Samen
Looking for a vegetarian or vegan source of omega-3 fatty acids? Chia seeds are the perfect solution for you! This superfood is also high in protein, containing 20% more protein than soybeans. You can use these tiny seeds in smoothies, puddings, and even as an ingredient in baked goods. In this article you will find a fewgreat chia seed recipes!
Pumpkin and pumpkin seeds
100 grams of pumpkin contains 83 calories and less than one gram of fat. It is also rich in iron and beta-carotene – an important vitamin for hair growth and strength. Vitamins C and E are also said to have antioxidant effects. Pumpkin seeds, on the other hand, contain zinc and help against hair loss. 100 grams of pumpkin seeds cover the recommended daily amount of 7 milligrams for women.
Avocado
Avocado toast is considered the perfect breakfast and for good reason! Avocados are particularly high in healthy fats and vitamin E, which promote hair growth. Due to their high biotin content, avocados are a popular ingredient in manyThe DIY hair mask.
grapes
Like other plant-based foods, grapes contain polyphenolic compounds with antioxidant properties that may help protect cells from environmental influences. Oligomeric proanthocyanidins (OPC) in grapes help prevent the production of dihydrotestosterone, which is a major factor in hair loss. OPC also stimulates hair follicle growth. If you eat 100 grams of grapes per day, you can reap these anti-inflammatory benefits.
buckwheat
Whole grains can help you incorporate more fiber, zinc, iron, and B vitamins into your diet to support healthy hair. Buckwheat is a nutritious, gluten-free pseudograin that keeps you full for a long time. Use it as a substitute for oatmeal for breakfast or for rice in stir-fry dishes.
linseed
Flaxseeds are full of polyunsaturated fatty acids that can nourish your scalp and prevent dryness. Sprinkle ground flaxseed on your yogurt, add some to your smoothie, or create your own flaxseed egg for a real oneEgg in all baked goods recipesto replace. Place one tablespoon of ground flaxseed with three tablespoons of water in a small bowl. Let it sit for about five minutes until the mixture begins to thicken.
sweet potato
Sweet potatoes contain the precursor to vitamin A – beta-carotene, which gives them their orange color. This antioxidant then turns into vitamin A and prevents dry and dull hair. Sweet potatoes have a significantly higher vitamin A content and a slightly higher fiber content than white potatoes.
Chickpeas, lentils, beans and peas
These four are all called legumes. They bring a good portionvegetable proteinsand fiber and are super filling. These foods also contain folic acid, one of the B complex vitamins, which helps keep hair healthy and renew cells important for hair growth.
asparagus
The B vitamin folate is found in asparagus, but also in avocados, oranges and broccoli. This nutrient is responsible for gene synthesis and red blood cell formation. It also plays an important role in the breakdown of protein and thus provides the building blocks of hair follicles.
Greek yogurt
Unsweetened plain Greek yogurt is an excellent source of protein. Yogurt is also very versatile and can be incorporated into a filling breakfast (smoothies and breakfast bowls) or into tasty dishes (like dips). Yogurt's biggest benefit is its probiotics, the good bacteria that help your body absorb nutrients.
oatmeal
Oatmeal is rich in iron, fiber, zinc, omega-3 fatty acids and polyunsaturated fatty acids, which stimulate hair growth. 100 grams of oatmeal contains 20 micrograms of biotin and 4 milligrams of zinc (39% of the reference amount for an adult's daily intake).
