The #1 Food You Need

When it comes to your health, everything is attached. The foods you eat play a very important role in your overall health as well as hair health. If, recently, your wires are looking a bit, feeling a bit broken, or flowing more than usual, can help adjust your diet.

Recently. , Foods that are high in protein, omega -3 fatty acids, zinc, folate and vitamins can help you get your best hair. Below, two registered diet experts discuss why nutrition is so important for healthy wires, tell the name of your #1 top food, and share the necessary dietary points that keep your locks looking good.

Nutritional role in hair health

Amanda Susada says that the food you eat (and not eat) is the key to maintaining your overall health. And it also includes your hair health. “Before diving in specific nutrients, it is important to make sure that your body is getting enough calories. Your body needs energy for the development of hair growth and hormone needed for healthy hair, so make sure the basic needs of calories are met.”

According to the National Library of Medicine, for reference, the average adult woman needs about 2,000 2,000 calories a day. In addition to energy, the nutrients we get through our food have a direct effect on our hair health.

“Hair proteins, especially keratin, are made up of, so it is understood that we need to eat plenty of protein in our diet for healthy hair growth,” says Francis Large Man Ruth, a nutrient and author of “breakfast tray every day”.

She says other nutrients needed for healthy hair include zinc, omega -3 fatty acids, folate (or folic acid), vitamin B6, vitamin B12, vitamin C, vitamin D, magnesium and biotin. “These vitamins and minerals are included in the development of new cells, and without them, our hair cannot flourish. Also, when carbohydrates are restricted, hair loss can be a result.”

#1 meal for hair health

Both Large Man Roth and Susada called Salman, especially the wild salmon, the best food for eating hair health. Large Man Roth says Salman provides high quality protein, including marine collagen, omega -3s, and zinc, which are all major nutrients associated with hair health.

Specifically, Wild Soky Salman, most of whom comes from Alaska and is guaranteed to be caught permanently, says that, the most vitamin D content of all kinds of salmon is the material. In addition, vitamin D deficiency can be associated with hair loss, which is why it is necessary to include in your diet. Try to add two servings every week – and don’t get out of the skin. Susada said it was full of collagen, which promotes hair health.

Other Food Foods of Hair Health

Obviously, you also need to eat a balanced diet – you just can’t survive on salmon! Both experts named some other great meal to join your diet to promote pleasant locks. Here are some foods to consider.

• Almonds: The almond plant is full of protein. Large Man Roth says they also include iron and magnesium at high levels, making them a powerhouse for hair health.
• Walnut: Large Man Roth says that walnuts are also a great vegetarian source of omega -3 fatty acids, and contains many proteins, fiber and magnesium. All of this helps keep your hair up to the top.
• Eggs: Large Man Roth says eggs are a valuable source of protein, which promotes healthy hair. “They offer protein gold standards (with high biological value with all nine essential amino acids), with 6 grams per egg.
• Sour fruit: Large Man Roth says store your fruit bowl with orange, mandarin, grapes and lemons. It is all full of folate. Folate, a B vitamin, “is essential for the manufacture of red blood cells, which carry oxygen to the cells around the body, including your scalp.” Susada also noted that these fruits are rich in vitamin C, which helps to make collagen and promotes healthy hair.
• Chicken on the skin: If you do not like Salman too much or can easily access it for any reason, you can still have a very healthy hair. “An alternative to fish to get your collagen is a chicken with a chicken,” says Sosida. “You can also use your chicken bones to create a bone broth for another collagen source.”
• Beans: Beans, such as beans and pulses, are another great source of vegetable protein, and it also contains B vitamins and iron. Susada recommends eating them regularly for a flourish hair.
• Sweet potatoes: Sweet potatoes are a great source of beta carotene, which provides you with vitamin A. Flip side, too much vitamin A can also cause hair fall – but taking too much is a problem with supplements instead of eating.
• Spinach: Spinach is another good source of beta carotene. In addition, it provides other hair support nutrients such as iron, magnesium, and vitamin C.

Healthy hair avoiding LO Top Top Foods

As you have any other aspect of your health, there are some foods that are best used in moderation. Susada says prefer anti -inflammatory foods and limit inflammatory foods wherever possible. This means not to eat too much sweets or ultra processed foods. She says, “This type of diet often lacks nutrients and your blood sugar is not very good.”

He said, Susada notes that you can still eat your favorite foods that are less nutritious. But if your hair health is a concern, it is a good idea to be aware of how much you are using.

Large Man Ruth also notes that when it comes to hair health, not all fish are made equal. “Although Omega -3s -rich fish is the best of hair health, you want to avoid high mercury fish, such as sword fish and buggy tuna. A heavy metal, Mercury, once built in your body can cause hair fall.”

When it comes to hair health, it is important to restrict or avoid alcohol and sugar drinks, such as sodas. Studies recommend a link between these drinks and high hair loss intake.

Lifestyle factors for healthy hair

To increase hair health, you should also include healthy lifestyle habits. To start, Hyder is called Large Man Roth. “Dry skin causes dry hair, which can make it a breakdown and damage. Also, avoid dietary diet, which can cause hair fall.”

Susada says stress can also prove to be a huge factor in hair health. “Managing stress, especially for timid stress, is important for healthy hair. The timid stress is that chronic stress that you get used to but still exists and can increase the levels of cortisol, which can affect the cycle of hair growth.”

Both experts also note that proper care of the hair is also essential, which means limiting heat styles and always using heat protection when you use heat. You can also be helpful in sleeping on satin pillows and drying your hair in a micro -fiber towel that is designed to save your wires.