If your hair has a matte appearance and even when you touch your hair often, if it comes to your hand and breaks, you should pay attention to the foods you eat. Protein, minerals such as zinc, selenium, magnesium and iron, vitamins D and B12 and Omega-3 fatty acids are very important for hair health! So what foods should we consume regularly?
Salmon
Salmon, thick hair and hair It contains Omega-3 fatty acids, protein, vitamin D and other components necessary for the thickening of the fat layer around the follicle. In addition to salmon, fatty fish such as herring, tuna and sardines have similar content, so you can consume these fish.
Egg
Eggs are a great source of protein and biotin for healthy hair. Biotin plays an important role in the nutrition of hair follicles. In addition, thanks to the egg yolk, vitamin D, which is necessary for both your body and hair, is taken.
Nuts
Adding healthy fats to your daily diet not only positively affects your heart and muscle health; Thanks to omega-3 and omega-6, it helps to reduce hair loss and strengthen hair health. Nutrients such as almonds, walnuts and coconut oil make the skin look brighter and moisturize the hair. It also helps to strengthen immunity and hair structure with its vitamins and minerals.
Yogurt
The high protein and calcium in yoghurt helps hair stay shiny and grow healthy. Keeping in mind that the incidence of calcium deficiency increases especially after the age of 45, you should not miss yogurt from your diet.
Spinach
It is possible to prevent thinning of hair with spinach, which is the first vegetable that comes to mind when iron is mentioned. In addition to iron, you can include this vegetable in your meals more often, which also supports collagen production with its rich content of folate, vitamins A and C.
Oysters
According to the World Health Organization, iron deficiency is the problem of 80 percent of the world’s population. The majority of this rate is women. Although red meat, legumes, green leafy vegetables and egg yolks are known as sources of iron, oysters stand out with their richness in zinc as well as iron. Thus, it is possible to achieve healthier hair while reducing hair loss.
Beans
Vegan-friendly legumes; It is a complete source of vegetable protein and iron. In addition, dried legumes, especially beans; With its high fiber content, zinc, selenium and folate, it helps you get the nutrients necessary for hair.
Beef
Beef is extremely rich in iron and omega-3 fatty acids, which can help thicken hair and make it healthier. But if you have cholesterol, you should be careful not to consume fatty parts of meat.
Potatoes
No matter what form the potato is in -of course, it is useful to choose boiled, baked or salad instead of frying- it helps the production of sebum necessary for the hair and the healthy growth of the hair with the vitamins A and B it contains. In addition, thanks to vitamin A, it strengthens eye health and immune system.
Bell Pepper
According to research, vitamin C plays an important role in the amount of iron to be absorbed in the body and in the synthesis of collagen. Although it is found in fruits such as oranges, strawberries and kiwi, you should not ignore the amount in bell pepper. So much so that you can meet your daily vitamin C needs with 60 grams of bell pepper.
