13 Food for healthy and attractive hair

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Food for healthy and attractive hair. beautiful and healthy hair is the result of healthy body and a healthy diet. Any lack of nutrition can lead to problems such as pounding, damaged, crust and eventually to hair loss.

13 Food for healthy and attractive hair

Foods and tips for hair extension, intensification and health care

1 Carbohydrates
About 55-60% of daily calories should come from carbohydrates which are an essential source of energy and help in the growth of body and hair tissues.

Therefore, it is important to consume more complex carbohydrates such as vegetables, fruits, whole grains and brown rice instead of simple sugars and white flour. Carbohydrate-rich foods are a good source of B vitamins that are vital to healthy hair.

protein
Protein is a building block of hair, so a diet that contains at least 20% of daily calories of protein should be. Protein provides strength to hair trunks and reduces hair loss chances. Protein deficiency in nutrition over a long period can cause serious hair loss.
Foods containing soy protein, tofu, dairy products such as milk, yogurt, banner, cheese, nuts, oilseeds, cereals, legumes

Essential fatty acids
Along with a proper diet will need hair essential fatty acids, which help the hair dry and fragile and improve its texture. Essential fatty acids of vegetable oils, whole grains, legumes, fresh nuts, oilseeds, spirulina, flaxseed oil and pumpkin seeds. Approximately 15-20% of daily calories should come from these sources.

Vitamin A)
Vitamin A is essential for hair growth and getting a healthy scalp. Beta-carotene can be found in green vegetables, yellow fruits, sweet potatoes, cauliflower, apricots.

Vitamin E
Vitamin E increases the absorption of oxygen and improves circulation. Thus, contributes to the prolongation of hair. Adding vitamin E to your diet through foods such as avocado, rice bran, nuts, dark green vegetables, legumes and whole grains improves hair health and growth

Vitamin K
This vitamin helps maintain healthy hair. Food sources rich in vitamin K include dairy products, figs, asparagus, cauliflower, lettuce, Brussels sprouts, cabbage, dark green leafy vegetables, oatmeal, rye, soybeans, wheat, and yogurt.

Vitamin B
To get healthy hair without problems, you must add foods rich in vitamins ‘B’ which include whole grains, beans, lentils and lots of fresh fruits and vegetables, especially citrus fruits and tomatoes. As well as lack of biotin in the body leads to hair loss so it is recommended to add foods containing biotin, including brown rice, bulgur, green peas, lentils, oats, soybeans, sunflower seeds and walnuts. Vitamin B deficiency can lead to fatty hair, dandruff problems and poor hair growth and gray.

Vitamin C
Vitamin C is very important for color and hair extension. If you have enough vitamin C you will have strong hair strands. Vitamin C contains antioxidants important in promoting cells and repairing tissues and strengthens the immune system. Citrus fruits such as oranges, lemons, lemons, berries, and vegetables such as Brussels sprouts, cucumbers, tomatoes, broccoli, green leafy vegetables and red peppers contain vitamin C.

Iron
Iron is also essential for hair growth and can be found in black honey, green leafy vegetables, leeks, cashews, dried fruits, figs, and berries. To help your body absorb iron you will need enough vitamin C.

potassium
Bananas are the best source of potassium, which is important in transferring nutrients through cell membranes.

magnesium
Magnesium is an important mineral for hair growth that includes foods such as whole grains, green leafy vegetables, dairy products, fruits, nuts, and pulses

zinc
Zinc builds hair protein and thus plays a vital role in maintaining healthy hair. Zinc stimulates hair growth by improving immunity. Zinc deficiency sometimes leads to poor hair growth and hair loss. Natural sources containing zinc are legumes, mushrooms, skimmed milk, spinach, whole grains, pumpkin seeds and sunflower seeds.

Water
Water forms a quarter of the weight of the hair shaft. Moisture make the hair silky, so make sure you get plenty of fluids. Water is a way to eliminate all toxins, chemical wastes and other pollutants from the body. Water moisturizes not only our bodies but also contributes to the gloss and soften hair. Ideally, you should drink between eight and ten glasses of water a day.

Delicious food
Problems with hair loss and baldness are great for most people who like to eat junk food and follow an unhealthy eating pattern. Causes of hair loss are also anxiety, insomnia and excessive use of chemicals such as bleaching, curl and coloring treatments.

Delicious food
Sugar contains a very high acidity that causes the destruction of vitamins B and minerals which lead to unhealthy hair. Soft drinks and snacks such as fried, junk cooked snacks, caffeine, alcohol, and nicotine have harmful effects on nutrients that promote hair growth.

Healthy and bright hair diet:13 Food for healthy and attractive hair

the breakfast :
Skim milk or soy milk
Bread, whole grains, toast, breakfast cereals or a bowl of fresh fruit

Morning Snack:
Fresh vegetable juice such as carrots or cucumber
A bunch of nuts like walnuts, soaked almonds, raisins and dates

lunch :
Fresh vegetables. Soup or salad
Whole Wheat Flour
Green vegetables
All pulses
Brown rice
Yogurt/tofu

Afternoon snack:
A cup of skim milk
Shanna roasted or popcorn

Light Evening Meal:
Fresh vegetables, fruit juices (carrots, apples, lemons)

Dinner:
Fresh vegetable soup
Vegetables
buttermilk

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