Hair loss, hair loss, dullness, etc. all indicate problems with hair health. Experts explained that if the diet is healthy, all cells in the body will be healthy, including hair cells. It can be seen that diet is closely related to hair health. Here are 10 kinds of foods recommended for healthy hair.
1. Salmon (Salmon)
Salmon is rich in W-3 fatty acids, high-quality protein, vitamin B-12 and iron ions. Among them, "W-3 fatty acids are essential ingredients for maintaining scalp health," Los Angeles, a nutritionist in the United States, spokesperson for the American Dietetic Association, Andrew Andrews of public health said, "The lack of W-3 fatty acids leads to dryness of the scalp and the hair looks dull. Matte."
What about vegans? Daily consumption of 1-2 tablespoons of flaxseed rich in W-3 fatty acids has the same effect and is still good for hair health.
2, 蚌
The aphrodisiac effects of apes may be better known than their ability to protect their hair. Both of these effects are based on the fact that terpenes are rich in zinc—a powerful antioxidant.
If you can't eat wolfberry regularly, you don't have to worry about it. In addition to the whole grain and nuts, you can get enough zinc from beef and mutton.
3, dark green vegetables
Spinach is the first choice, if you do not like to eat spinach, then broccoli and chard (one of the beets) is also a good choice. Spinach is the best source of vitamin A and vitamin C. These two vitamins are an essential component of the collective synthesis of fat, and the oil secreted by hair follicles is a natural hair conditioner.
Dark green vegetables also provide iron and calcium.
4, carrot
Carrots are a good source of vitamin A. Vitamin A can promote the healthy growth of the scalp, and it is effective in maintaining normal vision.
Scalp health is a necessary condition for hair shine, so it is wise to add carrots when making salads.
5, beans
Beans, are they really useful for hair?
The answer is yes, beans, such as kidney beans and lentils, are an important part of a healthy hair diet. They not only provide a rich protein to promote hair growth, but they are also rich in iron, zinc and biotin. The lack of these substances will make the hair fragile and fragile.
Brand, another spokesperson for the American Nutrition Association, recommends eating 3-4 cups of lentils per week.
6, low-fat milk
Low-fat milk, such as skim milk, yoghurt, is a rich source of mineral calcium, an important mineral that promotes hair growth. In addition, low-fat milk also contains whey protein and casein, both of which are high-quality proteins.
For the sake of healthy hair, you should stuff some yoghurt in your bag in the morning for later drinking. In order to obtain zinc and W-3 ​​fatty acids, two tablespoons of flaxseed flour or walnut flour can be mixed together in low-fat milk for consumption.
7. Poultry
Chicken, including turkey's rich protein, can help you get the desired healthy hair.
Lack of adequate protein, or intake of low-quality protein, can make the hair split; severe protein deficiency can cause changes in hair color.
Poultry can also provide iron, and poultry protein is a high-quality protein that can be effectively used by the body.
8, eggs
Whether it is fried eggs, scrambled eggs or steamed eggs, as long as it is an egg, can make your hair healthier. Eggs are one of the best sources of protein you can find.
In addition, eggs contain biotin and vitamin B-12, both of which are important for beautiful hair.
9, whole wheat (valley)
Let your teeth start to bite whole wheat (valley), including whole wheat bread and other whole wheat processed breakfasts, which are rich in zinc, iron and B vitamins. Whole-grain foods can consume a lot of calories and are eaten after lunch and a few hours before dinner.
10, nuts
In order to make hair thicker and more glossy, should you eat nuts? should!
Brazil nuts are one of the best natural sources of selenium, and selenium is a very important mineral that keeps the scalp healthy.
Walnut contains alpha fatty acids, a type of W-3 fatty acid that helps care for the hair. At the same time, walnuts are also rich in zinc. Cashews, yams, and almonds are also rich in zinc. Zinc deficiency can make the hair easily bifurcated and fall off. Therefore, healthy hair recipes must include nuts.
Editor's note: Food diversity can help your hair to be healthier and more beautiful. These foods generally tend to be protein, fruits, vegetables, whole wheat foods, beans, squid, and low-fat milk. However, a study found that excessive vitamin A supplementation can cause hair loss.
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