“ Food is our first medicine ”. A quote that applies both to your general health and to the health of your hair . Because yes, your diet is the key to healthy hair . In combination with good lifestyle habits and adequate hair care , your nutrition can benefit your hair beauty . What feels good on the inside shows on the outside. But you still have to choose the right foods ... What if we help you put together a perfect diet for healthy, strong hair ?
1. Proteins
Hair is primarily made up of protein . In particular, the famous keratin is the most represented because it makes up 90% of your hair. This protein molecule structures the hair fiber and forms a cement that smoothes roughness and seals the scales . This protects the hair from external aggressions but also prevents loss of water and material from the inside. Thus, the hair maintains its hydration and strength : it is radiant with health and perfectly reflects light for unrivaled shine .
So you understand that you need to help your body produce keratin to build healthy hair and boost its growth . This is why it is important to include protein sources in your diet. Protein-rich foods include meat, fish, eggs, nuts and legumes.
2. Essential fatty acids
Essential fatty acids such as omega-3 and omega-6 contribute to scalp health by nourishing the hydrolipidic film that protects it. This protects against dry scalp and dandruff .
These fatty molecules also supply the sebaceous glands , for sufficient sebum production to protect the fiber , soften it and make it soft, but not excessive to prevent it from becoming greasy .
These essential fatty acids will also nourish the hair via the bloodstream to maintain its health and help it grow .
Their anti-inflammatory role helps avoid many problems.
Foods rich in essential fatty acids include fatty fish (salmon, tuna, mackerel), nuts, seeds, and vegetable oils such as flaxseed oil, olive oil, and walnut oil.
3. B vitamins
B vitamins are essential for hair health.
Vitamin B6 contributes to the normal synthesis of cysteine , the major amino acid constituting keratin . Providing cysteine therefore amounts to boosting the synthesis of keratin and therefore boosting the health , beauty and growth of hair while strengthening it. Vitamin B6 also contributes to the good oxygenation of the hair thanks to its action on the normal formation of red blood cells . By regulating the activity of hormones , it also manages to fight against hair problems of hormonal origin, such as hair loss.
Vitamin B12 also participates in the formation of red blood cells to optimally transport oxygen to the hair. It plays a role in the cell division process to promote the division and therefore multiplication of hair cells and increase growth .
Vitamin B8 is best known for its hair benefits . It intervenes in the metabolism of all macronutrients for optimal nutrition of the hair, both in proteins , to participate in the synthesis of keratin and hair growth , and in fatty acids to provide suppleness, softness and protection . Studies have also demonstrated a possible role against depigmentation , to protect hair from the appearance of the first white hairs .
Vitamin B9 , for its part, stimulates growth , because it acts like vitamin B12 on cell division.
Foods rich in B vitamins include green leafy vegetables, nuts, seeds, whole grains and legumes.
4. Vitamins C and E
Vitamins C and E are antioxidants that help protect hair follicles from free radical damage. This helps prevent premature aging of the hair fiber and micro-inflammation of the scalp, both causes of hair loss. Also, this antioxidant effect helps protect the scalp from cell death and therefore dandruff .
Vitamin C also stimulates the synthesis of collagen which will help to thicken the dermis in the cavity which contains the hair. The hair will be better anchored and will be less likely to fall out .
This vitamin also helps improve iron absorption and we all know that iron deficiency contributes to hair loss .
Foods rich in vitamins C and E include citrus fruits, berries, nuts, seeds and leafy green vegetables.
5. Zinc
Zinc is an important mineral for hair health.
First, it plays a role in acid-base metabolism , so the imbalance is the cause of dry, weakened and brittle hair .
Second, it contributes to normal macronutrient metabolism . In particular, it contributes to protein metabolism for good keratin synthesis and fatty acid metabolism for optimal sebum secretion.
Third, it is an excellent antioxidant which, like vitamin C and vitamin E, helps prevent hair loss and dandruff .
Finally, it stimulates cell division for boosted hair growth .
Foods rich in zinc include meats, seafood, nuts, seeds and legumes.
In addition to including these foods in your diet, it is also important to stay well hydrated and reduce your intake of sugar and processed foods. With a healthy, balanced diet and the right hair care, you can help maintain strong, shiny and healthy hair. And don't forget to complete your hair care routine with Reborn Paris high-quality nutricosmetic food supplements for best results.