10 hair-friendly foods –

Good cosmetics and that cool hairdresser do miracles for your look. But there’s no point in going to the best salon or buying the most high-tech products if you don’t take care of your scalp’s health or provide the nutrients your hair needs to grow strong and beautiful with some hair-friendly foods. “Low consumption of proteins, vitamins and minerals can lead to loss of shine, breakage, hair loss and even interfere with hair growth”, warns functional nutritionist Cristina Martins, from the Sara Bragança clinic, in Rio de Janeiro.

More: according to nutritionist Elaine de Pádua, from Rio de Janeiro, water intake is also essential to bring nutrients to the hair bulb. A study published in the specialized journal Dermatology Clinic showed that the daily consumption of a medium-sized beef fillet (120 g), which is a source of protein, with two glasses of water prevents the hair from drying out and the opening of the cuticles”, says the specialist. . But that’s just an appetizer of what you can do for your hair from food.

1. Hair friendly foods: Carrot

It offers two nutrients: beta-carotene and vitamin A. The first is an antioxidant that fights the action of free radicals and thus prevents the fall and loss of pigments that would turn gray hair. Vitamin A, on the other hand, acts on the health of the scalp cells, nourishing them, and interferes with the production of the hair’s natural oiliness.

Ideal amount: 1 medium unit per day.

2. Spinach

As it contains iron, a mineral that participates in the formation of red blood cells, it nourishes the hair follicles. Hence the explanation for the lack of the substance causing loss of shine, dryness, weakness and even hair loss. “Spinach is rich in chlorophyll, which, together with iron, helps to balance the oiliness of the scalp, strengthen the root and normalize the hair growth cycle”, completes Patrícia Davidson Haiat, functional nutritionist, from Rio de Janeiro.

Ideal amount: 1 dessert plate per day.

3. Oatmeal

The grain contains silicon, a mineral capable of structuring keratin, a protein that forms hair. Oatmeal also brings B vitamins and zinc. “While the former optimize the multiplication of cells in the hair bulb, favoring growth, the latter helps control hormonal changes, which can lead to hair loss and graying hair prematurely”, says nutritionist Patrícia.

Ideal amount: 1 tablespoon

4. Hair friendly foods: Salmon

In addition to the high quality protein, also consume due to the good amount of omega 3 fatty acid and selenium. Together, they fight inflammation, protect the scalp against ultraviolet radiation and improve circulation and the arrival of nutrients to the hair bulb. Red meat and chicken are also good lean protein options.

Ideal amount: 1 medium fillet at least three times a week.

5. Soy

It’s also a great source of protein, a nutrient that makes up 97% of hair. If there is not enough protein, the organism cannot produce new hairs to replace those that have fallen out. There is also a change in the pigment and texture of the locks, which lose color intensity and become opaque, dry, thin and weak. “Another advantage of consuming the grain is that it offers biotin, an important nutrient for the development of the hair follicle, which, in practice, prevents the hair from becoming brittle”, says nutritionist Elaine de Pádua.

Ideal amount: 3 tablespoons a day.

6. Orange

The benefit for the hair is in the white part that surrounds the buds, the so-called pectin. There are the fibers that will help sweep toxins out of the body, which, in excess, contribute to increased oiliness and the appearance of dandruff.

Ideal amount: 1 unit per day.

7. Hair friendly foods: Strawberry

The fruit offers flavonoids and vitamin C, substances that activate blood microcirculation in the scalp. Result: the threads grow faster, more resistant and less subject to falling out, breaking and drying out.

Ideal amount: 1 cup of tea per day.

8. Low-fat yogurt

In addition to amino acids that strengthen capillary fiber, yogurt brings B complex vitamins. They favor the deposit of keratin in the thread, leaving it fuller and more resistant.

Ideal amount: 1 glass (200 ml) per day.

9. Brazil nuts

The oleaginous fruit deserves space in your diet for offering zinc: its lack leaves your hair thin, brittle and lackluster. “Ingesting the necessary dose of the mineral provides better hair growth and development, helps reduce excessive oiliness and prevents flaking on the scalp”, says nutritionist Fernanda Granja, from São Paulo.

Ideal amount: 2 units per day.

10. Hair-Friendly Foods: Watercress

Vegetables provide MSM, which is the bioavailable form of sulfur. “The mineral is necessary for the maintenance and production of keratin. It also has anti-inflammatory action, which helps prevent dandruff,” says functional nutritionist Cristina Martins.

Ideal amount: 1 cup of tea per day.

hair enemies

According to nutritionist Gillian McKeith, author of the book The Food Bible – Guide from A to Z to a Healthier Life (Editora Alegro), among the biggest villains of beautiful and healthy hair are sugar, refined carbohydrates (pasta and white bread ) and alcohol.

“They raise insulin levels in the blood, unbalancing some hormones, which can have a negative effect on hair follicles,” he says. The author also suggests reducing the consumption of tea and coffee, as they interfere with the absorption of minerals, such as iron, necessary for hair growth. Buy the book here to see the complete content.