Summer days are the perfect time to join outdoor activities. Hair needs a variety of nutrients to be healthy and strong. There are some factors like age, genetic, or hormones that also can affect hair growth but nutrient intake is key. The hair cells require a regular supply of essential nutrients. Having a healthy lifestyle and keeping a balanced diet can control your hair status definitely. So what are the good nutrients that we need in the summer days?
Why do we need protein for hair? According to statistics, every single strand of hair on your head is 88-90% comprised of the protein keratin. In fact, protein makes up 20% of our body so that it is a super crucial component of a balanced diet. Without protein, keratin production will slow down, leading to more breakage and fallout. Where can we find protein? There is a simple source from eggs that are called “nature’s multivitamin”. If you eat an egg, you will get 6-7 grams of high-quality protein. We also have other protein sources such as milk, pork, chicken, seafood, yogurt. Besides, there is some common food for vegetarians like tofu, lentils, beans, hempseed,…
Iron is an extremely important mineral for hair. Lacking iron is a major reason for hair loss. Iron is a helpful nutrient for the hemoglobin production in our blood, as well as hair growth. According to figures from the Centers for Disease Control and Prevention, almost 10% of women are iron deficient. Here are plenty of good food choices to help your daily iron needs: shellfish, spinach, liver, and other organ meat, legumes, red meat, pumpkin seeds, quinoa, broccoli, tofu, dark chocolate,…
Vitamin C provides many benefits for your body and helps treat and prevent hair loss. In addition, it can protect your hair from free radicals. Some foods are rich in Vitamin C like Kakadu plums, acerola cherries, rose hips, chili peppers, guavas, blackcurrants, thyme, parsley, kiwis, broccoli, lemons, lychees, strawberries, oranges,… that you should add to the diet. Not getting enough of this vitamin can have bad effects on your body, especially your hair.
Omega – 3
Omega-3 essential fatty acids play an important role in promoting healthy hair. According to statistics, Advances in Therapy analyzed data collected from 30 women aged 38 to 67 years who had experienced hair loss, found that omega-3 significantly reduced hair loss in women. Some sources of omega-3 fatty acids are salmon, sardines, herring. However, we can find omega-3 in plants and nuts extracted oils like flaxseeds, walnut, canola oil, soybean oil, pumpkin seeds,… This kind of fatty acids not only help to promote hair growth but also adds sheen and luster to hairstyles. Controlling the amount of omega-3 is useful in preventing hair loss.
A helpful piece of advice for all of us is that men should get 900 mcg, women 700mcg, children, and adolescents 300-600 mcg of vitamin A per day because vitamin A is one of the best vitamins for hair growth and thickness. Helping in nourishment the scalp and hair from drying out is the reason why you also should have a diet with vitamin A. keep a measure of how much you intake. Sweet potatoes, liver, egg yolk, milk, spinach, dried apricots, mangoes, dark leafy greens are perfect food sources of vitamin A. We have small tips for you is that drink carrot juice daily for quick hair growth.
Zinc is an essential mineral for cellular metabolism, immune function, and wound healing. Although it won’t increase your hair growth, replenish zinc in your diet will help prevent lifeless locks and hair loss. Keep a measure of how much you intake to get a good result for hair. We find most of our zinc from high-protein foods such as meat, fish, and nuts.
Vitamin E plays 3 main roles in saving your hair: Supporting a healthy scalp, preventing hair loss. The reason why vitamin E is important is its antioxidant properties. We recommend some following foods having high-quality vitamin E: leafy greens, nuts, and seeds, vegetable oil, wheat germ oil, dry-roasted sunflower seeds, peanut butter, spinach, broccoli,… All of these foods are safe sources of vitamin E.
Biotin is one of several vitamin B that supports healthy metabolism. It is helpful in converting energy for the body and carrying out normal bodily functions. It also affects hair growth. Get enough biotin in your diet from foods such as organ meats ( liver or kidney), egg yolk, nuts ( almonds, peanuts, walnuts), soybeans, and other legumes, whole grains, bananas, cauliflower, mushrooms,…
Plan your summer vacations and save your hair with essential nutrients. Visit MACSARA to get the best hairstyles. There are a variety of hairstyles choices to own beautiful products that are hot trends in 2019 without hair loss in summer.