Nutrition for hair growth: diet for men and women

The beauty and density of the hairline depends on a properly selected diet. Eating a healthy diet helps prevent hair loss, dullness, and splitting. It is important to eat scalp hair products that will strengthen the roots and add shine to the curls.

What foods are good for hair growth

Nutrition is essential for healthy hair growth. The use of dairy and meat products, fresh fruits and vegetables, and herbs is essential.

The growth of curls is ensured by good nutrition

What foods affect hair growth

Insufficient consumption of certain foods can lead to dry scalp, hair loss and brittleness. To maintain the growth of curls at the proper level, you need to pay attention to the intake of the following nutrients into the body:

1. Vitamin C... Vitamin C helps to normalize blood circulation, which causes the sleeping follicles to awaken. The substance contains apples, bell peppers, cabbage, zucchini, sea buckthorn and tomatoes in significant quantities.
2. Biotin... Vitamin H gives shine and smoothness to hair. With a deficiency of this component, there is a violation of the secretion of the scalp. Thus, there is increased dryness or oily skin. Biotin includes kidney, chicken, liver, milk, beef.
3. Beta carotene... Vitamin has a positive effect on the condition of the bulbs. Its entry into the body promotes hair growth, prevention of hair loss, normalization of the secretion of the sebaceous glands in the skin. Nutritionists recommend including carrots, pumpkin, bell peppers, spinach in the diet.
4. Tocopherol... Vitamin E increases the permeability of nutrients to the follicles, improves blood circulation. The products containing the component are suitable for both internal and external use. Vitamin E contains apples, nuts, vegetable oils.
5. Thiamine... Vitamin B1 regulates metabolic processes. With a deficiency of the nutrient, brittle and dry hair occurs. Thiamine include tomatoes, eggs, and pine nuts.
6. Riboflavin... Vitamin B2 is involved in redox processes. The lack of a component is accompanied by a lack of shine, section and oily hair. The substance can be found in significant components in liver, meat, bran and greens.
7. PABK... Vitamin B10 intensively nourishes hair, prevents hair loss, and also improves the growth of curls. This ingredient includes mushrooms, yolk, spinach, potatoes.
8. Cyanocobalamin... Vitamin B12 is directly involved in cell renewal. Insufficient intake of cyanocobalamin in the body causes impaired growth and fragility of hair. Sources of the substance - beef liver, kidneys, fish.

Hair growth products for men

It is not uncommon for men to experience hair loss, which is not always due to a genetic predisposition. Alopecia can be caused by poor diet and nutritional deficiencies.

Men need to pay attention to the following foods that improve hair growth:

• salmon;
• eggs;
• milk, cottage cheese, cheese, fermented baked milk;
• leafy vegetables;
• legumes;
• olive oil;
• oatmeal;
• honey;
• nuts;
• hen;
• Rye bread;
• beef liver.

Hair Growth Products for Women

Foods for scalp hair growth in women include:

• seafood (oysters, fatty fish, shrimp);
• beef, lamb;
• pumpkin seeds;
• spinach;
• kefir;
• eggs.

Products for hair growth on the head

A healthy diet for hair growth implies the need to include foods from different groups in the diet. They provide the entry of important components into the body.

Fatty fish and seafood

The diet for hair growth should definitely include oily fish and various seafood rich in omega-3. Lack of PUFA causes dandruff and hair loss.

Saltwater fish contains:

• iron;
• phosphorus;
• AT 12.

Preferred cooking method is boiling, steam or baking with a little olive oil

Nuts

Eating nuts allows you to stimulate the growth of curls due to the content of zinc, proteins and proteins. The most useful varieties include:

• peanut;
• almond;
• Walnut.

Since nuts are high in calories, it is not recommended to eat them daily

Greens

The diet should include a sufficient amount of fresh herbs. It is rich not only in vitamins, but also in iron and calcium. Beneficial substances contribute to the normalization of sebum production.

The use of greens allows you to eliminate increased dryness or oily hair.

Milk and fermented milk products

Hair growth requires dairy products that contain vitamins, calcium and casein. The following foods are of significant nutritional value:

• fermented baked milk;
• kefir;
• cottage cheese;
• cheese;
• sour cream;
• curdled milk.

Kefir and sour cream are also suitable for use as masks

Seeds

Pumpkin seeds contain the following beneficial ingredients:

• vitamins D, E, A, K and C, group B;
• copper;
• zinc;
• iron;
• phosphorus;
• manganese;
• amino acids.

The growth of curls is provided due to the content of carbohydrates, proteins and fats, fiber

Flax seeds are rich in substances:

• essential oils;
• PNK;
• vitamins E, B, A.

The addition of flax seeds and oil can achieve the following effects:

• anti-inflammatory effect;
• smoothing and tightening curls;
• protection against cutting and brittleness;
• nutrition of the bulbs.

Legumes

These include such healthy foods as lentils, peas and beans, which are rich in:

• biotin;
• zinc;
• iron;
• vitamins;
• proteins.

To improve hair growth, 3 cups of legumes are recommended per week

Meat and eggs

Meat, such as chicken and turkey, should preferably be consumed at least 3 times weekly. A useful product contains iron, which saturates cellular elements with oxygen.

The best way to cook meat is boiling and steam

Eggs include:

• vitamins A, D, B12;
• calcium;
• potassium;
• protein;
• biotin.

Soy

Soy is one of the most effective hair growth products. It is rich in potassium, iron, proteins and vitamins. These components promote hair growth.

Soy moisturizes the scalp, which gives the hair shine

Fruits and vegetables for hair growth

Citrus fruits are known to be sources of vitamin C.Grapefruits, tangerines, lemons and oranges improve iron absorption and collagen synthesis.

Among vegetables, carrots are the most useful. This root vegetable contains retinol in significant amounts. Vitamin A normalizes regeneration, enhances the growth of curls. The component improves blood microcirculation in the follicles, and phytoncides and essential oils have an anti-inflammatory effect on the scalp.

Carrot juice is also good for hair health.

Top hair growth products

The beauty of hair does not only depend on proper care. It is important to ensure that the necessary substances are supplied with food.

The list of hair growth products consists of the following items:

• fatty seafood and fish;
• chicken, turkey and goose meat;
• milk products;
• eggs (quail and chicken);
• nuts and seeds;
• legumes;
• bran;
• fruits and vegetables.

Rules for the use of products for hair growth

Proper nutrition for hair growth implies the elimination of harmful foods from the diet:

1. Convenience foods and fast food... Such food contains carcinogens and unhealthy fats. During the heat treatment, a significant part of the useful components is lost.
2. Salt... Eating large amounts of salt interferes with the absorption of minerals and vitamins.
3. Carbonated drinks... These include sugars, additives and preservatives that have a negative effect on hair.
4. Sugar... Excessive use of the product activates the synthesis of androgens and hair loss on the scalp.

Conclusion

Useful products for the growth of hair on the head allow you to preserve the beauty of curls, significantly improve their appearance. A balanced diet eliminates the problem of split ends, dandruff and flaky scalp.