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What keeps your hair healthy and strong

What keeps your hair healthy and strongWhat keeps your hair healthy and strong - Like the skin, the condition of your hair is an outward sign of inner health. The cells that make up each strand of hair need a regular supply of essential nutrients.

Eating the right balance of vitamins and minerals to provide the following hair with all that needs to remain clear, shiny, healthy and strong ... 


Protein
As the hair is made of protein, make sure you have enough protein in your diet is essential to a strong and healthy hair. If you do not get enough protein in your diet, it is likely to become dry hair, fragile and brittle. Diets rich in extremely small proteins can lead to hair loss. Choose chicken, turkey, fish, dairy products and eggs as excellent sources of protein and vegetarian sources like legumes and nuts.

Iron
Iron is particularly important for hair and very little iron (anemia) is a major cause of hair loss mineral. The hair follicle and the root are powered by nutrient rich blood supply elements. When iron levels (serum ferritin) fall below a certain point, you may experience anemia. 

This interrupts the supply of nutrients to the follicle, which affects the hair growth cycle and can be translated by immersion. Animal products like red meat, chicken and fish provide iron with high bioavailability, that is, iron is readily available to the body. Vegetarians can increase their iron stores, including lentils, spinach and other green vegetables like broccoli, kale and green salads.


Vitamin C
Vitamin C helps the absorption wing of the iron so that foods rich in vitamin C are good to eat with iron-rich foods. Vitamin C is also an antioxidant so easily used by the body. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi, oranges, papayas, strawberries and sweet potatoes. Vitamin C helps in the production of collagen which strengthens the capillaries that feed the hair shaft. 

Omega 3
Omega-3 fatty acids are important fats our bodies can not be done, and must be obtained through our diet. Omega-3s are found in the cells that line the scalp and also provide oils that keep the scalp and hair moisturized. Watch fatty fish like salmon, herring, sardines, mackerel and trout and vegetable sources, including avocados, pumpkin seeds and walnuts.

Vitamin A
Vitamin A is necessary for the body to produce sebum. Sebum is an oily substance created by our sebaceous glands and hair provides a natural air conditioner for a healthy scalp. Fat we can experience itchy scalp and dry hair. Include animals and orange / yellow vegetables that are rich in beta carotene (vitamin A that is) such as carrots, pumpkins and sweet products. 

Selenium and zinc
Scalping implies other important minerals, especially zinc and selenium. Zinc deficiency can lead to hair loss and a dry, flaky scalp. Whole grains and fortified cereals are a good source of zinc, with oysters, meat and eggs. 

Vitamin E
The sun can damage your hair as it can damage our skin so make sure you eat foods rich in vitamin E to provide protection for your hair. Nuts are nutritious powerful, offering zinc and selenium and vitamin E to try to include them as part of a balanced diet. 

Biotin
Biotin is a water soluble vitamin B. Too little biotin can cause brittle hair and can lead to hair loss. Include foods rich in biotin such as whole grains, liver, egg yolk, soy flour and yeast.


Natural Treatments
Make your own hair mask for a deep, nourishing every two weeks. Beat the egg yolk and mix with half a mashed avocado and a spoonful of honey. Massage wet, clean hair and leave for 30 minutes before rinsing thoroughly.
 

By: Jo Lewin - Associate nutritionist 
 

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