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The best foods for take care of your hair

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A hair strong, shiny and without fat is synonymous with healthy hair. Although genetics also plays a role, bringing a balanced diet that provides all the nutrients is key if you want to look a good hair.

Food to care for your hair

Hair is a very important factor of our body image, as it is the perfect partner for an attractive face. However, there are occasions in which hair play tricks on us and look a long and shiny hair becomes mission impossible because of split ends, brittle and fragile hair, or fat in the scalp. Genetics plays an important role in the characteristics of our hair, but the lifestyle and diet also have a decisive impact on their health and appearance.
The hair growth is determined by a variety of factors, some intrinsic to the follicle of the hair (genetic and hormonal), and other external. A proper, healthy and balanced diet, exercise moderately often (just walking 30 minutes a day), and avoid toxic, including tobacco, favor the correct growth of the hair and make it look nice and healthy.

Tobacco, food, and stress are decisive

Lifestyle leaves mark on the appearance of your hair, and proof of this is that smoking is so damaging to the body which is also reflected in the scalp. "Tobacco, as it is responsible for the appearance of wrinkles and premature aging, skin hair accelerates the fall and gives it a look dry and rough. In addition, shown after a transplant of hair, healing and circulation is defective in the smokers', confirms Cristina Serrano Falcón, Member of the Trichology group of the Spanish Academy of Dermatology and Venereology, AEDV, and specialist of the Serrano dermatological clinic of Granada.
Stress also puts his two cents on the health of the hair and although not the cause of the fall of hair in the majority of the alopecia, can be a promoter or decisive factor in which to continue this fall. "In alopecia areata, alopecia in plates or localized areas, has been postulated as a causal mechanism. In the glow telogenicos, known as alopecia, the fall occurs way exaggerated due to an external cause, including childbirth, can be a strict diet, having undergone a surgical procedure, or suffer a stressful episode", details Cristina Serrano.
But if tobacco and stress are factors to consider, power is, if anything, the most critical component that can help you show off a healthy hair and to do this you must follow a balanced diet that provides all the necessary nutrients.

What food care for your hair

When we brush we spent and we lose a good handful of hair it is inevitable to think about alopecia, which affects both men and women. However, on many occasions hair loss is mainly due to a nutritional deficit, so it is essential to monitor and manage the daily diet. "Adequate food is important, both to avoid loss of hair (alopecia), promote good growth, and bring all the necessary nutrients to hair so that its structure is correct and the hair is shiny, strong and healthy. A good diet that always include all of these nutrients is required, and does not replace in any case the treatment prescribed by your dermatologist when there is any pathology of the hair", explains Cristina Serrano, Member of the Trichology group of the Spanish Academy of Dermatology and Venereology, AEDV, and specialist of the Serrano dermatological clinic of Granada.

Key food to have a beautiful and healthy hair

To boast of mane power must be varied and balanced and, according to the dermatologist, we find "foods rich in biotin, iron, zinc and folic acid, mainly, as well as others such as Silicon, selenium, copper and vitamins (A, B6 and B12), which are essential elements for good growth and the correct structure of the hair". But how does that translate in your pantry? Takes note of the recommendations of Dr. Serrano:
· Biotin. Found in Brewer's yeast, liver steaks and eggs. This vitamin helps hair grow strong and shine.
· Iron. Mainly we find it in red meat, fish and eggs, as well as other foods such as lentils and spinach, although with lower absorption. Vitamin C helps to improve the absorption of iron, so it is advisable to take it, for example, with orange juice. This mineral is key to add shine and strength to the hair.
· Zinc. It is in the majority of protein such as meat, eggs, fish, cheeses and seafood foods, and is one of the minerals that most are deposited in the hair, that is involved in the production of keratin that forms part of the structure of the hair.
· Folic acid. It is in vegetables of green leaf, spinach and chard. Low consumption of vegetables makes the hair weaker.
· Brewer's yeast. By its high content in vitamins of the B group (including biotin) and minerals (chrome, copper, calcium, phosphorus, magnesium, manganese, potassium, selenium and zinc) is recommended in patients with hair problems.
· Water. Hydration is essential to show off a beautiful hair, therefore it is recommended to drink around two litres of water a day.

Grey hair, dandruff, fat... How does diet affect your appearance?

Brightness, strength and thickness are the most desirable characteristics of a beautiful hair , but sometimes have to coexist with rods, with greasy hair or dandruff. To what extent influence the power in these everyday problems? According to Dr. Cristina Serrano, Member of the Trichology group of the Spanish Academy of Dermatology and Venereology, AEDV, and specialist of the Serrano dermatological clinic of Granada, these situations tend to be more determined by Genetics and hormonal changes, but carry a balanced diet and healthy support to counter them.
"The oily hair is a skin disease that appears for an increase of the size and function of the sebaceous glands. Androgens (male hormones) regulate Sebaceous secretion to a greater extent. When there is a very oily hair in the first place we should rule out that there is any wide disease of the ovaries or adrenal glands, which is where androgens are produced in women. Certain foods or stress situations (which increase androgen stimulation) may make it worse, but the cause will be other", explains Cristina Serrano.
For its part, the dermatologist ensures that "the graying of the hair tends to be a manifestation of the aging process and is due to a progressive reduction of the melanogenesis, loss or downtime of the melanocytes (cells responsible for hair pigment). A genetically determined process is considered. "When the canicie is early there may be an associated systemic disease or an autoimmune disorder, but unproven power to influence or cause the appearance of canes".
Something similar happens with dandruff, as there is no evidence that food is the direct cause of the occurrence of this problem. However, to keep an inadequate diet, rich in saturated fat, and low in B vitamins may interfere with that hair is oily and dandruff.

Diets that can harm your hair

Make certain severe diets or follow a type of very restrictive diet can take its toll to the health of your hair. In this sense, the strict vegetarians, not to introduce protein into your diet, can see, in addition to a greater fall of hair, slower growth and an altered appearance of the hair shaft.
Obsessed with the scale and follow a very limited power also has its consequences. "In strict diets which can occur is from 3-4 months of having started there is a sudden and alarming fall of hair (telogen telogenic) for this reason, which can keep in time if not corrected the cause that has produced it, in this case the diet and lack of certain foods and vitamins and minerals"confirms Cristina Serrano dermatologist, Member of the Trichology group of the Spanish Academy of Dermatology and Venereology, AEDV, and specialist of the Serrano dermatological clinic of Granada.

Sign of alarm from other diseases

The hair dry, brittle and, ultimately, unhealthy, can be a reflection of some diseases related to inadequate food and lack of vitamins, minerals and proteins. It is the case, for example, hypothyroidism and hyperthyroidism, which are related to the hair thickness, dry and brittle, thin, fine and I fat, respectively. In fact, as ensures the doctor Serrano, "increasingly are being more alopecia due to the fashion of hypocaloric and hypoproteic diets, and because most serious diseases related to food such as anorexia or bulimia".

Supplements for hair, are necessary?

In general, a balanced diet and adapted to the characteristics of each individual is in itself sufficient to provide all the necessary principles,
both at the level of macro and micronutrients. However, is becoming more common to find at the pharmacy products whose advertising ensures that consumption of one pill a day it is possible to achieve strong and healthy hair.
"In some cases where there may be imbalances and deficiencies in the diet can help us in so-called nutricosmetics, defined as nutritional supplements consisting of natural substances of plant or animal origin, that are used orally at different doses, to act directly on the skin and hair," says Dr. Cristina Serrano, Member of the Trichology group of the Spanish Academy of Dermatology and VenereologyAEDV, and specialist of the Serrano dermatological clinic of Granada.

Supplements for hair, in a timely manner

Use supplements for hair in a timely manner is useful, because they provide most of the compounds, vitamins, trace elements and biotin, which are necessary to make when the hair to appear and grow it in a healthy way, with all its components, and maintaining an adequate structure. These vitamins will be responsible for give the hair a more body and volume and better appearance, and all this contributes to the overall aesthetics of the hair.
As clarifies the dermatologist, Dr. Serrano, "usually always recommended nutritional supplements associated with the treatment of the cause of alopecia, and rarely as a single treatment. Also used in the absence of a specific pathology, not continuously contribute to the hair all its components and get have a better-looking".
Artigo fornecido para fins educacionais
Saúde e Bem-Estar


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