A strong and shiny hair does not depend on a good diet. Therefore, the only way to take care of your hair is to be healthy and fast recovery should improve the diet by the food contains nutrients as well as micronutrients beneficial for the development of hair.

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Medium hair that grows only 2 - 4cm per month, meaning to restore healthy hair, takes 6 to 12 months to realize the positive effect of a proper nutritional diet on the roof. hair.

Below I will share with you some of the ways to add essential nutrients to the hair.

The protein
Hair is made up of keratin, a hard protein. If your diet is not getting enough protein, your hair will grow slower and weaker. Whether or not the hair strongly depends on the material needed for the nutrition in the dish.

However, not all proteins are the same. The combination of foods containing certain vegetable and animal proteins will provide the full range of essential amino acids for the hair.

At present, the beauty that many people have used as dyeing, drying, clamping ... makes the hair split because of the breakthrough chemical damage. Even the roots are vulnerable. There are also hair care products like the hair restoration essence, but really not much results when the hair is dead. What makes a change for the hair is to know how to care right from the hair root with good nutrition.

Omega-3
Rich in omega-3s, essential fatty acids for the body, will nourish and moisturize dry, damaged, dry scalp, itch, and reduce the risk of psoriasis. , dandruff or eczema. Omega-3 rich foods are especially fish, flaxseed, and some nuts. Herrings have the largest omega-3 content, followed by mackerel, salmon, and tuna. 1/4 cup of flax seeds contains about 7g of omega-3.

Add a lot of vitamin C to your body with a large selection of fruits and vegetables, especially citrus fruits and dark leafy vegetables, such as kale, cabbage or spinach.

Group B vitamins
B-group vitamins, especially folic acid, vitamin H, vitamin B6 and B12, are essential for healthy hair growth. Vitamin B deficiency can cause hair loss, loss of appetite, slow growth, and breakage. Foods rich in B vitamins will overcome these problems with the hair.

B vitamins are found in butter, asparagus, artichoke, sugar beets, oranges, broccoli, Brussels sprouts, spinach, fresh beans, soybeans, green beans, lentils, turkey ...

Zinc and copper
Both of these minerals are very important for a strong and healthy hair. Zinc is essential for the growth and repair of tissues throughout the body, including the hair. Zinc deficiency can lead to slow hair growth, loss of hair and dandruff.

Copper is a component of melanin - a pigment found in hair and skin. If this mineral deficiency, hair will be discolored before age.

But if too much of this mineral is absorbed, the body will limit the ability to absorb the other mineral. Therefore, it is advisable to provide both zinc and copper to maintain the mineral balance in the body.

Foods rich in zinc include animal protein, shrimp, crabs, oysters, mussels, peanuts, pumpkin seeds, green beans, and wheat germ. Copper is mainly found in liver and oysters - two foods that most of us do not usually eat. But do not worry, there are many other popular copper-containing foods such as artichokes, bananas, garlic, legumes, mushrooms, nuts, nuts, potatoes, plums, radishes, sour, and whole grains.

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Water is also the "essential" nutrient and most important for every cell in the body. Lack of water not only makes the mouth dry but also makes the hair "thirsty." Chronic dehydration can make the skin and scalp dry.

Indeed, despite having so much bath, it still can not provide enough water for the body although the skin also has the ability to partially absorb water. But the simplest way is to drink plenty of water. Most experts recommend 8 glasses of water a day. As coffee addicts, the more you drink more water to balance the amount of water in the body (by coffee to diuretic). So, do not forget to drink a glass of water after a cup of tea, a cup of coffee or soda.


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