Eggs
Egg yolks contain biotin, a substance essential for hair growth and strengthening. It gives curls shine and fluffiness, and also helps protect them from premature gray hair. In addition, chicken eggs contain a lot of protein, which serves as the main building material for hair and effectively restores its structure. The "sunny" vitamin D contained in eggs stimulates hair follicles and helps fight hair loss, while vitamin B12 strengthens the roots and makes curls soft, manageable and elastic. Eggs are also rich in iron, without which it is impossible to transport oxygen to the hair follicles.
Greek yogurt
The keratin that forms the structure of the hair is a fibrillar protein. That is why foods high in protein are essential for the beauty and health of hair. Greek yogurt is one of the leaders in the amount of protein. Compared to regular yoghurt, Greek yoghurt contains twice as much. Eating just 200-250 grams of this product, you get 15-20 grams of protein. Plus, Greek yogurt is rich in calcium and probiotics that help maintain healthy hair. It can be mixed with oatmeal, added to a salad, or used as a healthy dessert. For the best effect, add some chia seeds to the yogurt.
Oysters
Oysters are low in calories and rich in protein, which speeds up the hair renewal process. But the main advantage of this seafood is its high zinc content. It normalizes the work of the sebaceous glands, stabilizes the structure of the hair and has a positive effect on their growth. To see the result, it is enough to eat two or three oysters from time to time. In addition, zinc protects curls and scalp from the harmful effects of ultraviolet radiation. Conversely, zinc deficiency in the body leads to hair loss, dryness and flaky skin. The lack of this antioxidant negatively affects not only the scalp: due to its lack, eyelashes and eyebrows can thin out.
Spinach
Iron deficiency is one of the main causes of hair loss. Like many dark green leafy vegetables, spinach is a great source of this micronutrient. Iron helps blood cells carry oxygen to hair follicles, thereby nourishing and strengthening hair roots. Such a rich set of nutrients, as in spinach, is quite rare. In addition to iron, it contains folate, beta-carotene, calcium, ascorbic acid, vitamins A and E. They help maintain healthy scalp and leave hair soft and hydrated. Use it as a side dish or salad base.
Brown rice
Diets low in carbohydrates can cause hair loss. If you want to lose weight and maintain beautiful curls, go for slow carbs. Unlike simple carbohydrates found in sweets and baked goods, they speed up metabolism, form strong hair and regenerate the hair shaft. Brown rice is rich in complex carbohydrates and healthy dietary fiber. In addition, its shell contains a large amount of thiamine, which strengthens the hair follicles and prevents hair loss. With its deficiency, the curls become less elastic, dull, break and grow more slowly.
Sweet potato
Sweet potatoes, or sweet potatoes, are a good source of beta carotene. When ingested, this antioxidant is converted into vitamin A, which helps hair growth and strength. At the same time, it regulates the function of the sebaceous glands, improves the condition of the roots and gives the hair a shiny appearance. Due to the lack of beta-carotene, the scalp begins to peel off, dandruff appears. To make your curls thicker and thicker, try baking sweet potatoes with spinach, or making a puree soup with it. If your local supermarket doesn't sell sweet potatoes, you can substitute other orange fruits and vegetables for them. For example, regular carrots, pumpkin, melon or mango.
Kiwi
Kiwi fruits are rich in vitamins C and E, which are involved in the formation of collagen and elastin. They give the curls a natural shine, silkiness, restore damaged hair shafts and stimulate their growth. In addition, vitamin E improves blood circulation, moisturizes and nourishes the scalp. Therefore, manufacturers of hair care cosmetics often add it to shampoos, balms, conditioners, and healing masks. At the same time, kiwi stabilizes lipid metabolism in the body and regulates hair pigmentation, thereby preventing the appearance of early gray hair. However, for people with high acidity of gastric juice, it is better to replace it with sea buckthorn, dried apricots or almonds.
Brazilian nut
Research by British scientists has shown that a selenium deficiency leads to a reduction in hair. This antioxidant helps fight stress, controls hormonal balance, and is involved in many metabolic reactions and the transport of nutrients needed for hair growth. The record holder for the content of selenium is the Brazil nut. But be careful: overdoing it with selenium foods can backfire. Doctors recommend eating no more than two nuts a day. For example, they can be added to baked goods or salad. Don't forget to peel off the shell before consuming it - it contains harmful aflatoxins.
Salmon
Salmon is a good source of essential omega-3 fatty acids. Our body cannot synthesize these organic compounds on its own. They protect curls from damage, make them elastic and shiny. Due to their anti-inflammatory properties, omega-3 fatty acids open up hair follicles, which significantly accelerates hair growth. Dry scalp and dull hair are among the main signs of deficiency. To boost healthy fat levels in your body, try making a sandwich for breakfast with lightly salted salmon, whole grain bread, curd cheese and avocado.>