Healthy hair requires the nutrients found in food, in order to obtain the protein of keratin and minerals such as silicon, copper, iron, zinc and magnesium, which are its main components; in addition to omega 3, vitamin A, C and vitamins of group B, mainly vitamin B8 or biotin.

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Each of these components fulfill a basic function in maintaining healthy hair, for example,  vitamin A, is responsible for preventing the drying of the sebaceous glands, which are essential for the lubrication of the hair follicle, being blocked, thus preventing hair loss. This vitamin is present in foods such as eggs, fortified milk, liver, fish oil, vegetables, among others.

For its part, Vitamin B, present in beef and pork, in chicken and fish, as well as in eggs, soybeans, whole grains, nuts and legumes; They play a basic role in the oxygenation of the blood of the hair follicles, due to their content of folic acid, and in the resistance of insulin, which is the hormone associated with male pattern baldness.

Also, iron favors the oxygenation of the scalp and the pigmentation of the hair; zinc helps their growth; while the rest of the aforementioned elements favor the fulfillment of said functions. For these reasons, it is convenient that we know what are the 10 best foods to preserve healthy hair.

1. The wonderful avocado: This delicious food is one of the main sources of amino acids and proteins, in addition to having a high content of vitamins B and E, which protect and strengthen hair, acting as a powerful repairer, which recovers it later having been affected by various environmental factors and constant mistreatment, due to excess dyeing, drying, etc. In addition, it is an ingredient that can be used in different recipes, such as creams and salads; or just eat it in pieces.

Cabello saludable Alimento Aguacate

2. Fish, the main source of Omega-3: Fish likesalmon, are highly rich in vitamin B and Omega-3 and vitamin B; which are two basic components to maintain healthy hair. So, by consuming this delicious food at least 3 times per week, you will provide strength, elasticity and shine to your hair.

3. The famous cereals: They are generally consumed at breakfast, being an inevitable ingredient in many recipes, which provide the body with a lot of strength and energy. They are highly recommended for their high fiber content, which favors the restoration of hair from the roots to the ends, as well as strengthening the hair cuticles. 

4. Nuts: These delicious foods promote hair growth, because they are rich in selenium, zinc and vitamin B, with walnuts, almonds and rich hazelnuts being the most recommended. These can be used, even as another ingredient in your cereal recipes, and thus you would be consuming two foods that will help you have a healthy hair. 

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5. Eggs, kings of proteins: Its high content ofprotein and vitamin B12, in addition to fulfilling fundamental functions for the whole body, greatly favor the oxygenation of hair follicles, which helps to decrease hair loss. On the other hand, the egg white has a high iron content, which helps to strengthen the hair.

6. Green leafy vegetables: To maintain healthy hair, they cannot be missing from your diet. Because these tasty ingredients provide vitamins A and C, iron and calcium, and one of its main functions is to promote oxygenation of the scalp. It is recommended to choose those that have an intense color, such as broccoli, lettuce, spinach and lamb’s lettuce, because that means they have more nutrients to strengthen and maintain healthy hair.

7. Delicious milk: If you want to keep your hair beautiful and healthy, it is important that you consumetwo glasses of milk daily, and maintain this eating habit that most people have since childhood, because it contributes a large amount of calcium, which Helps decrease hair loss as it does not break as much.

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8. The indispensable carrot: It is a basic ingredient in many recipes, especially in salads, providing a large amount ofbeta carotene, an element that helps care for the skin, as well as high levels of potassium, minerals, vitamins C and E, and the famous antioxidants; which together promote hair strengthening.

9. The fabulous seeds: Currently,both sunflower and chia seeds have been classified as superfoods; and is that these small foods are a source of elements that favor the body, and that greatly help to have healthy hair, providing high amounts of omega 3, protein, fiber, calcium, iron and potassium; all this in just one tablespoon, which can be included in salads, cereals and yogurt.

10. The tasty citrus fruits: Bothlemon and orange are basic sources of vitamin C in their purest form, which favor the absorption process of iron, which strengthens the scalp; as well as the synthesis of collagen, responsible for making the hair look healthy and shiny.

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ALFA