Hair diet: TOP products and supplements that must be included in the menu

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Healthy, thick and shiny hair is the dream of all the fair sex. To care for their hair, many girls and women regularly use advertised shampoos, conditioners, and hair masks. However, often the desired result does not justify the money spent; the hair remains dry and brittle, split at the ends, and in the cold season it even falls out a lot. In this case, you cannot do without a proper diet aimed at enriching the body with the necessary vitamins for hair strengthening and growth.

Causes of hair loss

According to statistics, every third woman in the world suffers from hair loss at any age. Hair is an indicator of health, and therefore it suffers first of all (especially if it falls out and becomes dull) in the presence of diseases of the internal organs. In this case, you should seek advice from a general practitioner and trichologist, and also undergo a full diagnosis of the body.

The main reason for dry, brittle and hair loss in the absence of serious diseases lies not in the quality of hair care products, but in the deficiency of vitamins in the body, namely: zinc, iron, silicon, Omega-3 fatty acids, vitamins A, B and C. The fact is that the body first of all provides vitamins to all vital organs, therefore, with improper nutrition, the condition of the hair, which lacks nutrients, worsens. In this case, without a proper diet aimed at enriching the body with the necessary vitamins for hair strengthening and growth, no care products will help.

There are other factors that influence the deterioration of hair condition:

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Hormonal changes in the body - during puberty, during pregnancy, in the postpartum period, during menopause.
Side effects after taking medications.
Disturbances and changes in the endocrine and nervous systems of the body, which can be caused by frequent stress, chronic fatigue, and prolonged depression.
Vitamin deficiency is seasonal hair loss caused by a lack of vitamins in the body.
Poor nutrition, adherence to mono-diet for weight loss.
Sudden changes in temperature (hypothermia, frequent use of a hair dryer, curling iron, straightening iron).
Fashionable hairstyles (African braids, dreadlocks, perms, hair extensions).

↑ Advantages of diet for hair health

In addition to improving the condition of the scalp and healthier hair, this diet has a positive overall effect on the body.
The immune system is strengthened, the person begins to feel more energetic and active.
The condition of all skin, nails, etc. also improves.
The variety of products offered makes the diet not boring. You can eat tasty, healthy food, improve your appearance and lose extra pounds (if necessary).
This technique does not make you suffer from hunger or completely give up some of your favorite foods.

The essence of a diet for strengthening hair

Proper nutrition is the key to healthy hair, its strengthening, restoration and growth, which is why it is so important to follow a diet. The diet consists of daily consumption of foods containing vitamins and microelements necessary for hair strengthening and growth. You should eat often, at least 5 times a day, but in small portions. The break between meals should not be more than 3 hours. During the diet, it is important to maintain water balance by drinking at least 1.5-2 liters of still water daily.

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A diet for hair loss in women includes the following nutrients in the diet:

Proteins - taking part in the formation of keratin and collagen (meat, fish, eggs, poultry, legumes, nuts);
Fatty acids - maintain hormonal balance, which affects hair thickness (sunflower, corn oil);
Vitamin A - retinol - hair growth vitamin (sour cream, butter, liver, fish oil);
Vitamin C is an antioxidant that promotes collagen production (citrus fruits, rose hips, currants);
B vitamins (especially B12) - affect skin renewal and hair growth (fish, seafood, meat, yeast, seeds, nuts);
Iron - affects skin color, hair shine (game, legumes, egg yolks);
Zinc – prevents hair breakage (seeds, grains, seafood).

Nutrition for strengthening hair varies depending on its type:

Brittle and dry hair - the diet menu should be dominated by foods rich in fatty acids (fatty fish, nuts, avocados, cereals, olives). Every day you should drink at least 2 liters of still water, as well as green tea.
Fatty - the diet menu should be dominated by foods enriched with vitamin B (vegetables, herbs, legumes, eggs, nuts, cereals, dairy products), since its lack disrupts fat metabolism in the skin.
Unprepossessing and dull - the diet menu should be dominated by foods containing zinc (pumpkin seeds, almonds, bananas, avocados, dairy products).

There are no strict restrictions on the diet; based on the recommended products and your own preferences, you can create a daily menu. An effective result (strengthening, shine and hair growth) will be noticeable after 2-3 months of following the diet.

Permitted and prohibited products

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Diet for strengthening and growth of hair - allowed foods:

Fish (especially the salmon family) and seafood (contain Omega-3 polyunsaturated acids, iron, vitamin B12);
Chicken and turkey (sources of protein, which helps accelerate growth and strengthen hair);
Dairy and fermented milk products (rich in calcium);
Eggs (contain vitamin D12 and biotin);
Whole grain bread and cereals (contain iron, zinc, B vitamins);
Legumes (contain biotin, iron, zinc);
Nuts (rich in selenium, zinc, Omega-3 fatty acids);
Green vegetables - spinach, broccoli, celery (are natural hair conditioners that eliminate dry scalp due to the content of calcium, iron, vitamins A and C).
Carrots (rich in vitamin A).

The diet menu should also include: various cereals (rice, buckwheat, oatmeal), vegetables (cabbage, beets, peppers), herbs (dill, parsley, cilantro), fruits and berries (citrus fruits, raspberries, apples, pears, peaches), dried fruits (raisins, dried apricots, prunes). Occasionally, when on a diet, you can treat yourself to dark chocolate, marmalade, and marshmallows. Drinks during the diet, in addition to still water, are allowed: fruit and vegetable juices, compotes, tea (green, herbal). It is recommended to minimize sugar consumption by sweetening drinks with natural honey.

Prohibited foods during the diet:

Butter pastries;
Flour and bakery products made from premium wheat flour;
Fatty meats (pork, lamb);
Semi-finished products;
Fast food;
Canned food, marinades and smoked meats;
Fat cheese;
Fatty sauces;
Sweets and sweet desserts;
Coffee, strong black tea;
Carbonated drinks;
Alcoholic drinks.

Vitamin complex for hair

To strengthen and grow hair, following a diet alone is not enough; you must additionally take a complex of vitamins to achieve the desired effect in the shortest possible time.

Hair products

Nutritionists have listed the most healthy and effective food products aimed at strengthening and nourishing hair from the inside! But before you include an unusual product in your diet, make sure that you are not allergic to it.

Greens and green vegetables

If you want luxurious hair, you have to love everything green - spinach, broccoli, green beans, parsley, dill, green peppers, etc.

All of these foods are rich in vitamin A, C and K, which are essential for sebum production. It helps moisturize the hair and scalp.

And calcium and iron, which are also contained in these vegetables, stimulate hair growth.

Fatty fish

Many people have heard about the benefits of fish; no diet can do without it; it is one of the few foods that can be eaten late in the evening!

Red fish (salmon, trout) are rich in healthy fish oil, and therefore Omega-3, which are so necessary for healthy hair and scalp.

Also, fish is an excellent source of easily digestible protein, iron, and vitamin B12.

If you don't eat meat or fish, you can get healthy fats from flaxseed oil and high-quality olive oil. 1 tbsp is enough. Add a spoonful of oil to the salad.

Poultry meat

If you contact a professional nutritionist with a request to choose a diet for hair growth and restoration, you will definitely be given a high-protein diet.

An excellent source of easily digestible protein is chicken and poultry meat, which contains not only protein, but also zinc. With a lack of these elements, hair becomes dull and brittle, and growth slows down.

Vegetarians need to especially ensure that the body receives the required amount of vegetable protein: mushrooms, legumes, soy products.

Nuts

A hair diet should be rich not only in proteins, but also in healthy fats, which can be obtained from nuts: pecans, cashews, almonds, Brazil nuts. These nuts contain large amounts of selenium and zinc, which prevent hair loss and provide the scalp with essential elements.

Walnuts are no less healthy! It contains Omega-3, which makes hair shiny.

The effect of regular consumption of nuts will be visible within 1-2 months.

It is recommended to eat no more than 7-10 pieces per day, as they are quite heavy for the stomach. It is better to eat them with breakfast.

Whole wheat bread

Whole grain bread, which is responsible for strengthening hair, will help you find gorgeous curls. Bread is so good for hair because of its high content of zinc, iron and B vitamins.

To get additional vitamin E and fiber, choose bread with seeds or bran.

Eggs

Eggs are another great source of protein and are also rich in biotin and vitamin B12. These vitamins are incredibly important not only for beautiful hair, but also for skin.

Eggs can be cooked in many variations, so you never get tired of them.

Carrot

Carrots are an important vegetable, without which a complete diet for hair is impossible. Carrots are rich in beta-carotene or vitamin A. This vitamin is beneficial not only for the scalp and hair, but also for the skin of the face.

You need to understand that any diet that involves a severe deficit of calories and fats in the diet has a negative effect on hair.

Also, sudden weight loss contributes to hair loss. Many women note that after losing weight, after 1-2 months, hair begins to fall out more than usual.

Diet contraindications for beautiful hair

Since the hair diet includes many products, and the number of forbidden delicacies includes a minimum (and the body can easily do without these dishes), it has practically no contraindications.
An obstacle to its observance, perhaps, may be diseases that require special nutrition, the principles of which are not similar to the proposed method.
If you are in doubt about your health, consult your doctor to minimize possible risks.

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Example of a weekly meal plan on a hair diet

Monday

Breakfast: a portion of oatmeal with honey, dried fruits and nuts, ginger tea.
Snack: whole grain bread with a slice of cheese and cucumber, sprinkled with sesame seeds.
Lunch: chicken fillet stewed with potatoes, vegetable salad of cucumbers, arugula, lettuce, seasoned with a teaspoon of low-fat sour cream.
Afternoon snack: grapefruit or orange.
Dinner: chicken breast, boiled or grilled, boiled egg, a couple of cucumbers, a cup of linden or green tea.

Tuesday

Breakfast: cottage cheese with mixed nuts and green tea.
Snack: a couple of slices of watermelon or melon.
Lunch: Grilled salmon steak with herbs.
Afternoon snack: a handful of prunes.
Dinner: brown rice and baked eggplant, green tea.

Wednesday

Breakfast: buckwheat and stewed liver, as well as a portion of green vegetable salad.
Snack: radishes with various greens, seasoned with a small amount of vegetable oil.
Lunch: a bowl of pumpkin-based puree soup and a piece of boiled chicken breast.
Afternoon snack: a couple of nectarines.
Dinner: baked beans and a glass of freshly squeezed fruit juice.

Thursday

Breakfast: millet with cumin and sesame, green tea.
Snack: 2-3 kiwis.
Lunch: vegetable stew and tomato juice.
Afternoon snack: banana.
Dinner: fish aspic and low-fat kefir.

Friday

Breakfast: steam omelette of two chicken eggs and a couple of tomatoes with parsley and dill, herbal tea.
Snack: a handful of nuts.
Lunch: bowl of vegetarian borscht.
Afternoon snack: a couple of whole grain breads, a pear or an apple.
Dinner: boiled shrimp, apple juice.

Saturday

Breakfast: casserole of cottage cheese and slices of fruit with 1 tsp. sour cream with minimal fat content.
Snack: a handful of dates or figs.
Lunch: brown rice with seafood cocktail, green tea.
Afternoon snack: grated carrots with lemon juice.
Dinner: stewed cod fillet and a glass of low-fat kefir.

Sunday

Breakfast: salad of feta cheese, bell pepper, various greens, dressed with a small amount of olive or flaxseed oil.
Snack: mousse of kiwi, berries and plain yogurt.
Lunch: boiled asparagus with vegetables.
Afternoon snack: pomegranate or a few slices of avocado.
Dinner: a couple of steamed chicken cutlets and fresh cucumber.

Nourishing hair at home

In addition to salon procedures for deep nourishment of our hair, there are ways that you can safely use at home.

We tell you what our stylists mean by this:

Proper food and healthy sleep

The easiest way to start taking care of hair nutrition is to balance your own diet and rest regime. Don’t get carried away with strict diets that limit the intake of healthy fats and vitamins, try to go to bed and wake up at the same time, sleep at least 8 hours a day and be less nervous.

By following all these rules for a long period of time, you can restore your hair even without additional procedures and products!

External hair nourishing products

Very often, changing your diet and sleep patterns is not enough to quickly restore hair. In this case, you can connect external “artillery” and, without leaving home, prepare simple nourishing hair masks from available ingredients. Such ingredients can be: coffee, olive oil, egg yolk, honey and kefir. Just remember that certain ingredients do not contain beneficial substances in concentrated form, which means that the visible effect will not appear too soon, and care procedures should be carried out as often as possible - preferably every day.

And stylists do not approve of such procedures: you can always make a mistake with the dosage, or some components may cause you an allergic reaction instead of being beneficial. Therefore, do not rely on the Internet, but rather trust your curls to professional products.