The importance of a correct and balanced diet, not only for the health of the body, but also for that of the hair, nails and skin, is clearly reflected in these elements one way in much unknown.
While highlighting the importance of certain foods and their benefits in the treatment of hair, nails and skin, there are other factors leaving negative and necessary effects to reduce them as much as possible in the diet, according to "her".
It is true that it is difficult to control the genetic factors that influence, but as the control of the nutrient component is possible, it is important to seek to control it.
Egg:
Eggs are an excellent source of biotin and protein, essential components of hair growth. Because hair follicles are made primarily of protein, protein-rich food sources play an important role in hair growth and health.
In contrast, lack of protein in the body and malnutrition result in hair loss. Biotin is needed to produce one of the hair proteins known as keratin.
For this reason, biotin-based supplements, intended to improve hair growth, are available on the market. While these supplements help to improve hair growth in deficient people, the problem of biotin deficiency is rarely solved. in case of a balanced diet.
Eggs also contain other ingredients essential to healthy hair, such as zinc, selenium and others, making it an excellent food for health and hair growth.
Lawyer:
Avocados are known to be high in healthy fats. It is also an excellent source of vitamin E that promotes hair growth, an antioxidant that fulfills several functions, such as skin protection and specifically the scalp, to prevent deterioration of the skin. hair health.
The presence of healthy fats in avocados is essential for cells, but their absence leads to hair loss.
spinach:
Spinach is known for its nutritional benefits such as vitamins, iron, vitamins A and C, which all contribute to hair growth. Vitamin A helps to produce sebum, a fatty substance that hydrates the scalp and maintains healthy hair.
A cup of spinach provides 54% of this vitamin. On the other hand, spinach is an excellent source of iron needed for hair growth and lead to hair loss.
Fish rich in fat:
Fish high in fat, such as salmon, are rich in essential components of hair growth.
Are excellent sources of fatty acids (omega-3) that are very important for hair growth. One study showed that taking fish oil supplements significantly reduced hair loss and helped clear-haired women's hair to grow.
Fish high in fat are also rich in protein, selenium, vitamins B and D3, which play an important role in hair health.
Yam:
Sweet potato is an excellent source of beta-carotene, which the body converts to vitamin A, which plays an important role in the health of the hair. Vitamin A helps to accelerate hair growth, increase its density and protect hair follicles.
Mulberry:
Berries are rich in vitamins essential for hair growth, such as vitamin C, an antioxidant that helps protect hair follicles.
The body also uses Vitamin C to produce collagen, which helps strengthen hair and protect it from bombardment.
In addition, vitamin C helps improve the body's ability to absorb iron, resulting in a lack of anemia and, consequently, hair loss.
Walnut:
Nut has several benefits that make it an excellent source of nourishment for healthy skin. It's an excellent source of healthy fats. It is also the richest source of various nuts for fatty acids (Omega 3 and 6) that help reduce inflammation in the body, and in the skin in particular. Walnuts also contain several other important components for skin health, including antioxidants such as vitamin E and selenium.
Colorful peppers:
Colored peppers are rich in beta-carotene, as are sweet potatoes. It's also one of the best antioxidant sources of vitamin C needed for collagen production, which keeps skin tense and healthy. These ingredients help to delay the appearance of wrinkles and other signs of aging.
Tomato:
They are excellent sources of vitamin C and contain lycopene, which also protects the skin from sun damage and fights wrinkles, just like beta-carotene. Tomato is an excellent food for maintaining healthy skin.
Information for you:
Carotenoids need fat to facilitate their absorption. Therefore, it is recommended to eat cheese or olive oil with tomato to better leverage its benefits.
Broccoli:
It is a nutrient rich in several vitamins and minerals essential for skin health, such as zinc, vitamins A and C. It also contains lutein, which acts as beta-carotene as a vitamin. Antioxidant, helping to fight wrinkles and reduce skin dryness.
Broccoli also contains a "golden" component, sulforafane, which is one of the elements that protects the skin from sun damage. Procoli even has benefits in the fight against cancer, especially skin cancer, as it has been shown to help maintain collagen levels in the skin.
Sun-flower seeds:
Nuts and common seeds are especially important for healthy skin, especially sunflower seeds that contain a good antioxidant vitamin E and linoleic acid, which helps keep skin moist and soft.
A study has shown that consuming enough of it helps to prevent drying out of the skin, a key element in the emergence of signs of aging.
green tea:
It also helps protect the skin from the damage and signs of aging by enriching it with antioxidants.
Chocolate:
This may surprise you to know the effect of cocoa on the skin. One study found that a cocoa intake of 6 to 12 weeks helps to moisturize the skin and improve its quality. The skin also looks less sensitive to the sun and activates the blood circulation, which helps to better integrate the various components of food.
It also turns out that regular consumption of 20 grams of ordinary chocolate helps improve the skin's ability to resist sunlight without being exposed to burns. Cocoa also helps to keep skin young and protect it from damage. For best use, it is recommended to use at least 70% cocoa in chocolate.
The health of nails and food
Milk and dairy products:
It is an important source of calcium, protein and zinc, essential ingredients in maintaining hard nails.
Salmon:
It is an ideal food for soft nails for its role in the production of keratin. Other sources of good proteins such as hamburger and chicken can play a similar role.
lentils:
If your nails are pale, the reason is your lack of folate. The solution will focus on lentils, spinach and beans.
Flax seeds:
This is the perfect solution for broken nails. In this case, you need more fatty acids in your diet.
