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Hi everyone ! Today’s post is about ‘Top ten source of food for healthy hair’. Yes, no recipe today. For healthy, beautiful and shiny hair it is very important what you add in your diet. Be it your skin or hair, healthy body leads to healthy hair and healthy skin. There are food that give healthy and lustrous hair. First let us understand structure of hair strand in brief before moving forward. Hair consists of three layers, each layer is made up of the medulla (inner most layer) , cortex (middle layer) and cuticle (outer layer). Eating right and in correct balance daily will lead to a noticeable difference in your hair. Best vitamins and minerals you need daily for healthy, lustrous and shiny hair are: Protein Hair is made up of protein, more precisely keratin. Ensure that you have your daily intake of protein. Daily 20% of your calories should come for protein for strong hair. If you have brittle, weak and dry hair, then the reason behind it could be less intake of protein. Few examples of food reach in protein for vegetarians are soy, tofu, dairy products like milk, curd, paneer, cheese, nuts, oilseeds, beans and pulses and for non vegetarians are chicken, turkey, fish, dairy products and eggs are excellent sources of protein. Carbohydrates Carbohydrates are common source of energy, which help in the growth of body tissue. One can consume complex carbohydrates like vegetables, fruits , whole grains and brown rice rather than simple sugars and white flours for healthy body and hair. In healthy daily diet 55-60% total dietary calories are derived from carbohydrates present in plant foods such as cereals, millets and pulses. Omega-3 Omega 3 fatty acids are essential fatty acids. Our body is not capable of producing them on its own. For healthy hair and good textured hair our body needs omega-3 rich food in our diet. Few examples of Omega- 3 food for vegetarians are vegetable oils, whole grains, legumes, walnuts and oil seeds, flaxseed oil, avocado, chia seeds, spinach and pumpkin seeds and for non vegetarians are salmon, tuna, trout, cod liver oil oysters and egg yolks. Vitamin A Vitamin A helps in secretion of sebum, sebum is an oily substance secreted by our sebaceous glands which helps in keeping hair healthy and prevents hair loss, itchy and dry scalp. Although do keep in mind that excessive intake of vitamin A may lead to toxicity. Due to toxicity you may experience hair loss. Food that are rich in vitamin A are carrots, spinach, peaches, pumpkin, broccoli, apricot and sweet potatoes. Vitamin C Deficiency of vitamin C leads to dry and split ends in hair. It improves hair growth and prevent dandruff. Vitamin C prevents hair damage and disorders. It also helps in preventing hair greying. There are various food sources that contains vitamin C. Citrus fruits like orange, lemon and grape fruits are some example of food rich in vitamin C. Fruit and vegetables that contains huge content of vitamin C are red, green and yellow bell peppers, strawberries, cantaloupes and kiwi fruits. Vitamin E Vitamin E is not only good for skin and heart, but also promotes hair growth and shine. The role of this vitamin in having healthy hair is well-known. Some food that contains vitamin E are peanuts, hazelnuts, sunflower oil, almonds, avocados, sesame oil, tahini, asparagus, sweet potatoes, broccoli, turnip, spinach and olive oil. Zinc Zinc is a very important mineral for healthy hair, skin and nails. Zinc prevents hair loss. Deficiency of zinc and biotin is one of the definite reason of hair loss. Zinc helps stimulate certain hormones that are linked to hair loss. Zinc help in stabilising these hormones, and that is why zinc plays a vital role in preventing hair loss. Food rich in zinc are legumes, mushrooms, non-fat dry milk, spinach, whole grains, pumpkin seeds, peanuts, sunflower seeds, oysters, dark chocolate and eggs. Biotin (Vitamin H) Biotin is also known as vitamin H that comes from german word Haar, which means hair. Now you understand how important this vitamin is for healthy hair. Biotin is water-soluble vitamin. Deficiency of it leads to brittle, dull and weak hair. Food that are high in biotin are almonds, meat, milk, nut, legumes, eggs, mushrooms, avocado, peanut butter, cauliflower, berries, banana and cheese. Iron Iron help in carrying oxygen to hair. We all know what happen when hair is starve of oxygen. One can increase iron content by having green leafy vegetables, whole grains, pomegranate, chickpeas, liver, oyster, fortified cereals, pumpkin seeds, soya beans, lentils, beans, spinach and sesame seeds. Water Water gives hair its moisture, moisture makes hair supple. Make sure to have your daily intake of eight-ten glasses of water to flush out all the toxins from the body. Disclaimer The information provided in this post is not a substitute for professional medical advice. Please consult your physician, or dietician before taking any home remedies, supplements or starting a new health regime.
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Prehrana u velikoj mjeri utječe ne samo na zdravlje, nego i na ljepotu. Vitamini imaju sjajan učinak na kosu, nokte, zube te mogu usporiti starenje kože. Da bismo osigurali potrebnu dnevnu dozu vitamina, ne moramo pribjegavati raznim prehrambenim dodacima, već pravilnoj, balansiranoj prehrani. Donosimo abecedu vitamina koji imaju glavnu ulogu u službi ljepote. Vitamin A Vrlo je važan za zdravu kožu, kosu i dobar vid. Nedostatak vitamina A može dovesti do isušivanja kože i kose, pojave peruti, nastanka bora i akni. Uz to, vitamin A djeluje pozitivno na jačanje imunološkog sustava i potiče njegov rad. Potreban je za pravilan razvoj kostiju i nužan za zdravlje sluznice grla, nosa, dišnoga sustava i za lijepe zube. Nalazi se u zelenom lisnatom povrću, rajčicama, mrkvi, lubenicama, papaji, vrhnju, maslacu, jajima te u punomasnome mlijeku. Vitamin A topiv je u mastima (kao i vitamini D, E i K) pa je moguća njegova akumulacija u organizmu (za razliku od vitamina topivih u vodi koji se lakše izlučuju iz tijela). Stoga ga je bolje uzimati u prirodnom obliku, iz voća i povrća nego kao dodatak, jer predoziranje vitaminom A izaziva glavobolju i mučninu. Vitamini kompleksa B Vitamin B pomaže održanju čiste kože i mladolikog izgleda te odgađa pojavu sijede kose. Taj vitamin također je borac protiv stresa i izvor energije. Nedostatak vitamina kompleksa B može dovesti do sijeđenja kose, do prhuti, isušivanja kože, ispucalih usana, iritacija na koži, boranja kože i usporenog rasta kose. Nalazi se u žitaricama, grašku, leći, grahu, lješnjacima, mesu. Svakodnevno konzumiranje žitarica osigurava dovoljan unos vitamina B. Vitamin C Vitamin C u kombinaciji s proteinima nužan je za proizvodnju kolagena, koji održava elastičnost kože i usporava starenje. Nedostatak tog vitamina uzrokuje umor i pad imuniteta. Vitamin C također ima bitnu ulogu u jačanju imuniteta, zdravlju kose, vida i zuba, sprječava nastanak pigmentacijskih mrlja i nastanak proširenih vena. Nalazi se u citričnom voću, šipku, jagodama, kiviju, dinji, malinama, kupinama, borovnicama, višnjama, trešnjama, paprikama, brokuli, rajčicama, kupusu i zelenom lisnatom povrću. Vitamin C gubi se kod termičke obrade pa kuhanje voća i povrća treba svesti na minimum i jesti ga što više svježe. Vitamin D Vitamin D važan je za ljepotu i zdravlje zubi, kože, kosti i noktiju. Pomaže stezanju mišića i potiče rad živaca. Manjak tog vitamina uzrokuje nervozu, nesanicu i grčenje mišića. Nalazi se u riži, mlijeku, tunjevini, maslacu. Deset minuta dnevno izlaganja suncu osigurat će dovoljnu količinu vitamina D za cijeli dan. Vitamin E Vitamin E najjači je u borbi protiv bora, starenja kože, pigmentacijskih mrlja, opuštanja i isušivanja kože te nastanka peruti. Normalnom prehranom većina ljudi dobiva dovoljnu količinu vitamina E i nisu potrebni nikakvi dodaci. Nalazi se u žitaricama, mlijeku, morskim plodovima, brokuli, maslacu, žumancima, maslinama, soji, lješnjacima, orasima, biljnim uljima, tamnozelenom lisnatom povrću, avokadu. Izvor: www.zzjzpgz.hr