People attribute shiny hair and glowing skin to genes or special body care, but underestimate the importance of nutrition. A healthy diet contains nutrients that directly affect your appearance and well-being.
Protein
Hair, skin and nails are made up of proteins such as: elastin, collagen and keratin. They provide strength, elasticity to hair, nails and skin and prevent wrinkles.
If your diet includes meat, poultry, fish, eggs, dairy products and legumes, you are getting plenty of high-quality protein with your food.
If you work out a lot, your protein needs are even higher. In addition, your body needs extra protein to repair damage, such as after surgery or injury. To get the right amount of protein for your hair beauty every day, eat about two servings of protein-rich foods every day, or even more if your lifestyle requires it.
Iron
Chronic fatigue and lack of energy are symptoms of iron deficiency, but your skin, hair and nails also suffer from iron deficiency. For example, your skin may become itchy or excessively pale, and you may even experience cracks in the corners of your mouth. Nails break easily, they form ridges or streaks, and in severe cases they become spoon-shaped. In addition, you may lose your hair or it becomes dull and brittle.
Meat is the best dietary source of iron, especially red meat. If you follow a plant-based diet, you can get iron from whole grains and legumes, although they are not as easily digested. Vitamin C can improve iron absorption, so consider eating orange juice or other foods rich in vitamin C with your meals.
Getting iron and other organic vitamins and nutrients from high-quality daily supplements is also a good option for filling any nutritional gaps in your diet.
B vitamins
Replacing white bread and breakfast cereals with whole-grain bread, millet and oatmeal increases your intake of several essential nutrients. Whole grains are rich in vitamin E (a powerful antioxidant), vitamin B and essential fats.
Millet extract for hair
Millet or millet (grains of this cereal) is familiar to everyone. But did you know that this humble-looking plant has medicinal hair properties? Since ancient times it was not only an important food, but also a source of health and beauty.
Millet grains contain a unique complex of substances that are essential for human tissues and organs: essential amino acids, vitamins, macro- and microelements, which actively affect both hair follicles and the entire length of the hair.
- Unsaturated fatty acids, primarily linoleic acid, are necessary for cell division. This is a powerful antioxidant that affects the life cycle of the hair and protects it from aging.
- Silicon is an important material for all hard tissues of the body including hair and nails, builds and regenerates their structure.
- Phosphorus is the basis of proteins synthesized by the body, including keratin, which makes up the hair. It is necessary for the hair to become stronger and more durable and to look thick.
- Potassium regulates the capillary vessels of the scalp and strengthens their walls.
- Iron – included in the formula of hemoglobin in the blood – is responsible for the transfer of oxygen along the capillaries that feed the hair roots.
- Zinc – a multifunctional “beauty vitamin” for hair and skin.
- Copper, potassium, magnesium, manganese, fluorine – are necessary for metabolic processes in the body, tissue respiration of follicles, cell division in the hair shaft.
- Vitamins A and E are “conductors” of the body’s glands. In particular, they regulate sebum (sebum) production. They are responsible for the preservation of moisture in the hair, and give it elasticity, shine, and a healthy look.
- B vitamins: B1 (thiamine), B3 (nicotinamide), B5 (panthenol), B9 (folic acid) – affect the follicles in time to wake up, entered the phase of active growth (anagen) and did not hurry to break it, these vitamins promote growth and reduce hair loss.
Millet helps to improve follicle nutrition and protect them from harmful influences, stimulate hair growth, strengthen the growing hair shaft, reduce excessive oiliness and dryness of the scalp.
Omega-3 fatty acids
Not all fat is bad. We’re not talking about fried foods and baked goods here. We are talking about omega-3 essential fatty acids, which come from oily fish, nuts, seeds and other healthy food sources . These fats are called essential because the body cannot produce them on its own, you must consume them with food, the body needs them to function properly.
If your face, body and scalp skin, nails and hair are excessively dry, you are probably not getting enough healthy fats in your diet. Omega-3s are key to the production of certain hormones needed to regulate the immune system and inflammation throughout the body. They are important for skin health because they fight inflammation, which is common with skin conditions such as acne, eczema, dermatitis and psoriasis. Be sure to include oily fish such as salmon and tuna in your diet a couple of times a week, snack on nuts and seeds or take flaxseed, seaweed oil or a fish oil supplement to increase your intake of essential fats.
Hydration and flavonoids
Antioxidants and flavonoids can protect your skin from the sun’s rays, while hydration is essential for the overall appearance and health of your skin, nails and hair. Good hydration and flavonoid intake also improve nutrient delivery throughout the body by increasing blood flow.
Of course, drinking plenty of water is necessary to avoid dehydration, but where do flavonoids come from? They are plentiful in fruits and vegetables, as well as in green, black, and white teas. Or, if you’ve had a rough day, you can get your daily allowance of flavonoids from a glass of red wine or a piece of dark chocolate.