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The diet that should be followed for hair to grow healthy, brighter and faster should contain foods rich in protein, vitamins A, C, E and B complex and minerals such as iron, zinc and selenium.
These nutrients prevent the damage caused by external agents and act as antioxidants avoiding the damage caused by free radicals, in addition to providing amino acids, in the case of proteins, that promote hair growth, and that is why it is important to eat a balanced and balanced diet. healthy to provide all the nutrients together.
Foods that should be included
Foods that help hair grow faster and healthier are:
1. Proteins
Protein-rich foods provide the amino acids necessary for the formation of keratin and collagen, which are part of the hair structure, giving elasticity, shine and protecting from aggressive substances, such as the sun's UV rays and pollution, for example.
What to eat: meat, fish, eggs, milk, cheese, yogurt and sugar-free gelatin. In some cases, the use of collagen supplementation could also be recommended.
2. Vitamin A
Vitamin A is necessary for the growth of hair cells, in addition to participating in the formation of sebum produced by the sebaceous glands, which is an oily substance that protects hair, keeping it hydrated and healthy, favoring its growth.
What to eat: carrot, sweet potato, pumpkin, mango, pepper and papaya.
3. Vitamin C
Vitamin C is essential for the formation of collagen in the body and for the absorption of iron at the intestinal level, which is an important mineral for hair growth.
In addition, due to its antioxidant action, vitamin C also helps to improve blood circulation to the scalp and protects hair fibers from oxidative stress caused by free radicals.
What to eat: orange, lemon, strawberry, kiwi, pineapple, acerola, broccoli, tomatoes, among others.
4. Vitamin E
Vitamin E, like vitamin C, has antioxidant properties that favor the health of hair, as it takes care of the integrity of the fibers and apparently improves blood circulation in the scalp, causing hair to grow in a healthy and shiny manner.
What to eat: sunflower seeds, hazelnuts, peanuts, almonds, pistachios, among others.
5. B vitamins
B-complex vitamins are necessary for the body's metabolism in general, helping to obtain the necessary energy for the body from the foods that are consumed.
One of the main B complex vitamins that are essential for hair is biotin, also known as vitamin B7, because it improves the structure of keratin, promoting hair growth.
What to eat: brewer's yeast, bananas, fortified cereals, nuts such as peanuts, nuts, almonds, oat bran, salmon.
6. Iron, zinc and selenium
Some minerals such as iron, zinc and selenium are essential for hair growth.
Iron is part of the red blood cells, which are responsible for transporting oxygen in the blood and bringing it to the scalp. Zinc favors the repair of hair and strengthens its fibers, in addition to participating in the formation of scalp sebum, increasing its shine and smoothness. Selenium is an important element for the synthesis of more than 35 proteins and it has been found that deficiency is associated with hair loss and loss of pigmentation.
What to eat: foods rich in irons are beans, beets, seafood, cocoa powder and sardines. Foods rich in zinc are oysters, pumpkin seeds, chicken and almonds. Foods rich in selenium are brazil nuts, cheeses, rice and beans.
Menu for hair to grow faster
The following table provides a menu option that can help hair grow faster and healthier:
Main meals | Day 1 | Day 2 | Day 3 |
Breakfast | 1 cup of plain yogurt with pieces of kiwi and unsweetened granola + 1 tablespoon of flax seeds | 1 cup of unsweetened coffee + 2 medium pancakes with oatmeal and 1 tablespoon of brewer's yeast, with hazelnut cream and strawberry pieces | 1 glass of unsweetened orange juice + omelet with tomato and onion + 1 slice of watermelon |
Morning snack | 1 cup of unsweetened gelatin + 30 g almonds | 1 cup of plain yogurt with papaya and 1 tablespoon of pumpkin seeds, 1 tablespoon of brewer's yeast + 1 Brazil nut | 1 banana heated 20 seconds in the microwave with 1 teaspoon of cinnamon and 1 teaspoon of rolled oats |
Lunch dinner | Chicken breast accompanied with 1/2 cup of rice, 1/2 cup of beans and 1 to 2 cups of carrot, lettuce and pineapple salad, seasoned with 1 teaspoon of olive oil | 1 fish fillet with sweet potatoes and onions in the oven and caprese salad (tomato + mozzarella cheese + basil) seasoned with olive oil and pepper + 1 tangerine | Beef fillet with 1/2 cup of rice and 1/2 cup of lentil + beet salad with carrots and fresh parsley + 1 apple |
Afternoon snack | Whole toast with ricotta cheese seasoned with fresh parsley and a little garlic and onion | Carrot sticks with hummus + 1 boiled egg | 1 glass of strawberry juice + 30 grams of combined nuts |
The amounts included in the menu vary according to age, gender, physical activity and if you have any associated disease or not, so it is important to consult the nutritionist so that a complete assessment can be made and a nutritional plan tailored to the person's needs is elaborated. . In addition, this menu is rich in proteins and should not be made by people with kidney problems without professional guidance.
Juice for hair to grow faster
A good way to consume all the nutrients to make your hair grow faster and stronger, in addition to reducing your hair loss, is through the juice of fruits, vegetables, seeds and nuts.
Ingredients
- 1/2 bunch of grapes;
- 1/2 orange (with pomace);
- 1/2 gala apple;
- 4 cherry tomatoes;
- 1/2 carrot;
- 1/4 cucumber;
- 1/2 lemon;
- 1/2 glass of water;
- 150 mL of plain yogurt;
- 6 nuts or almonds or 1 Brazil nut;
- 1 tablespoon of brewer's yeast.
Preparation mode
Beat all the ingredients in a blender, then add the juice of 1/2 lemon. Take 2 times a day, 2 days a week or take 1 cup daily.
Watch the following video and learn more about foods that strengthen hair and help it grow faster: