Foods to strengthen hair are mainly foods rich in protein, such as fish, eggs, meat, gelatin, milk and derivatives because proteins are composed of amino acids, such as keratin, which protect and strengthen hair strands, preventing and treating hair loss.
However, it is also important to intake certain vitamins and minerals such as zinc, iron, omega 3 or biotin, which are essential for hair growth, which is why it is always important to maintain a balanced diet.
This diet must be maintained for at least 3 months to allow the hair to strengthen, however, if, even so, the fragility of the hair remains, it is important to consult a dermatologist or a general practitioner to assess whether it could be a sign of something. problem, such as anemia or hypothyroidism, for example.
Some recommendations to strengthen your hair, prevent hair loss and keep your hair healthy are:
1. Consume fish and seeds
To maintain healthy hair and prevent hair loss, it is important to consume foods rich in omega 3 such as salmon, sardines, herring, tuna, chia seeds and linseed, as well as walnuts, linseed or canola oil.
Foods rich in omega 3 are anti-inflammatory and some studies indicate that they may be beneficial for alopecia, a condition where rapid and sudden hair loss occurs.
2. Take more vitamin A
Consuming foods such as carrots, tomatoes, melon, papaya, peppers, beets or spinach is important for healthy hair growth due to their vitamin A content. Furthermore, as this vitamin is a powerful antioxidant, it takes care of hair follicles, avoiding damage caused by free radicals, which would end up weakening the hair.
In people with alopecia, low levels of beta-carotene are identified, which are a precursor to vitamin A, which is why the doctor may suggest supplementation with this vitamin. However, this supplementation should always be guided by a healthcare professional, as very high doses can be toxic to the hair, causing hair loss.
3. Include citrus fruits in your diet
Ingesting foods rich in vitamin C, such as oranges, tangerines, pineapple, strawberries, kiwi or lemons, is necessary for the production of collagen, a protein that forms an important part of the structure of hair strands.
Furthermore, vitamin C is another potent antioxidant and also helps the body to better absorb iron from food, which is essential for hair growth.
4. Increase your consumption of nuts
Foods such as peanuts, hazelnuts, almonds, oats, walnuts or cashews are rich in biotin, a B-complex vitamin that is important for the development of the hair follicle, preventing the progression of baldness.
5. Consume foods rich in minerals
Including beans, eggs, beets or liver in your diet, for example, provides the amount of iron necessary for hair health. On the contrary, its deficiency is associated with hair loss, as iron helps oxygenate scalp tissues. See a list of other foods rich in iron.
Another important mineral is zinc, which plays an important role in hair growth, development and repair. Its deficiency can cause hair to become thin, brittle and dull. Furthermore, it is also important to increase the consumption of foods rich in silicon, as this is a mineral that is associated with collagen so that the hair fiber becomes healthier. Some foods rich in zinc and silicon are dried fruits, such as almonds, peanuts or Brazil nuts.
6. Include meat in your diet
Meat, both white and red, in addition to containing a good amount of proteins and amino acids, which are essential for hair, also provides collagen, which is very important for the structure, firmness and elasticity of hair.
Collagen can also be used as a daily food supplement, in the form of capsules, under the guidance of a doctor or nutritionist. Check out how to take the collagen supplement.
3-day menu for healthy hair
This menu serves as an example for a 3-day diet rich in foods that help you have stronger, healthier hair:
Recipes to strengthen hair
Some recipes that contain all the important nutrients to strengthen your hair and that you can make at home are:
1. Papaya and oat smoothie
This vitamin is a great way to consume all the nutrients referred to as proteins, omega 3, zinc and vitamin A that help strengthen your hair, making it less brittle and shinier.
Ingredients
- 200 ml dissolved gelatin
- 25 g of oat bran
- 100 g of avocado
- 150 g of papaya
- 1 natural yogurt
- 1 Brazil nut
Preparation mode
Place all ingredients in the blender and blend well. Drink this vitamin at least once a week.
To learn more about this vitamin, watch the video:
In this vitamin, there is no food rich in iron because yogurt decreases iron absorption. Therefore, so that the hair does not fall out and becomes stronger, iron must be ingested with the main meals, and if the source of iron is of vegetable origin, such as beans or peas, a source of vitamin C must also be ingested. like orange or pepper. Find out more in: Foods rich in iron.
2. Chocolate mousse with avocado
This is an excellent option to consume as a dessert or as a snack during the day, being rich in antioxidants that help strengthen your hair, as well as keeping your skin young and healthy.
Ingredients
- 1 medium avocado;
- 2 tablespoons of cocoa powder;
- 1 tablespoon of coconut oil;
- 3 tablespoons of honey.
Preparation mode
Blend all ingredients in a blender until you obtain a creamy consistency. Makes about 5 servings.
