Hair is an important indicator of the nutritional status of the body. Many diseases can negatively affect their growth, structure, and thickness. Their condition is also an important cultural and social aspect, as healthy and well-groomed hair contributes to self-esteem and well-being.
A diet for strong hair
The key to maintaining beautiful and strong hair is a balanced diet that provides all the necessary vitamins and minerals. Their deficit is indicated not only by systemic problems of the body but also by the condition of the hair. Hair follicles are metabolically active structures. The condition of the hair may be influenced by factors such as malnutrition, the poorly selected caloric content of the diet, protein, and microelements deficiency. The diet should provide both fat-soluble and water-soluble vitamins. The most important are vitamins A, E, C, D, vitamins from group B, and also iron.
- Vitamin A – stimulates the growth of hair follicles, its deficiency is associated with alopecia and increased brittleness. Vitamin A can be found, among others in broccoli, pumpkin, rosehips, carrots, cabbage, apricots, tomatoes.
- Vitamin E – stimulates the hair follicles to produce new, stronger hair. Its sources are sunflower seeds, pumpkin seeds, sesame seeds, almonds, walnuts, wheat germ, and grape seeds.
- Vitamin C – stimulates collagen synthesis and supports the protection of the scalp. The diet should include products such as black currants, blueberries, raspberries, citrus fruits, peppers, kale, spinach.
- Vitamin D – is responsible for the proper hair growth cycle. In skin and hair cells there is a vitamin D receptor, which is encoded by the gene responsible for the proliferation and differentiation of skin cells and their appendages.
- B vitamins – are compounds important in the processes of cell division in the hair follicles, skin metabolism, as well as maintaining hair pigmentation and regulating sebum secretion. The diet rich in B vitamins should include nuts, seeds, and green leafy vegetables such as spinach.
- Iron – Research shows that many women with hair loss suffer from iron deficiency. Among plant sources of iron, green leafy vegetables, dried figs, and pumpkin seeds play an important role.
The diet should provide the body not only with vitamins and minerals, but also all the ingredients needed for the proper development and growth of hair. It’s a good idea to eat a diet rich in green vegetables, fruit, whole grains, healthy fats, and high-quality protein.
Hair loss
There are various reasons for hair loss. It is often the result of an unbalanced diet, accompanying diseases, hormonal disorders, stress, or even medications. Plants can help strengthen and stimulate hair to grow.
- Nettle, horsetail, burdock
Nettle has a nourishing effect on the entire body, contributing to the good condition of the skin, hair, and nails. In medicine, it is used primarily in androgenetic alopecia. The field horsetail strengthens the hair. Nettle and horsetail are often combined with burdock root, which stimulates hair growth and has antifungal and antibacterial properties. Burdock oil inhibits hair loss and effectively helps with dandruff.
- Onions and garlic
Onions and garlic are rich sources of sulfur compounds. Sulfur is the main component that builds hair proteins. Garlic used in the form of a gel improves the condition of the hair in alopecia areata.
- Ginkgo biloba
Ginkgo biloba improves the condition of hair and stimulates its growth. Due to their high efficiency, ginkgo biloba extracts are used as an ingredient in hair nourishing cosmetics.
- Saw Palmetto
Saw Palmetto Extract is obtained from the fruit of the palm tree. It has an anti-androgenic effect, therefore it is helpful in the treatment of androgenetic alopecia.
- Rosemary and other essential oils
Topical rosemary extract improves microcirculation and inhibits androgens. When used externally, the essential oil stimulates hair growth. The mechanism of action of the oils is based on the local irritating effect. The blood vessels dilate and the blood flow increases, thanks to which the skin and surrounding tissues are warmed up and better supplied with nutrients. Additionally, rosemary oil is characterized by a high content of antioxidant compounds. The oils used must be diluted with a carrier oil (e.g. olive oil) before they are used. Other oils used in excessive hair loss include lavender, thyme, and cedar.
Summary
A balanced diet rich in vitamins and minerals, as well as the use of plant-based products, can accelerate hair growth and keep your hair healthy.
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