NUTRICOSMÉTICA It is time to take pills to prevent hair loss and grow thicker
If there is no underlying problem, the health of our hair is closely linked to two factors: our mood and our diet. "A moment of anxiety, stress or depression can trigger inflammatory responses in the
hair
and generate to a greater extent the hormone cortisol, which will affect and weaken the hair follicle, causing a sharp fall that will normally be evident between one and three months after the occurrence of the stressful event ", explains
Carlos Gómez
, medical director of
Hospital Capilar.
The same thing happens with a poor diet, whose effects will also take their toll in the medium term, in a couple of months.
Fortunately, there are two problems that we can solve. The first, putting into practice
relaxation
techniques
and with a few minutes of meditation a day. Learning to
meditate
is simple and you only need perseverance to know how to free your mind (in this video Agustín Vidal, an expert in the field, explains how to get started in the technique easily). The second is to include a good portion of
vitamins
in our diet
, with fruits and vegetables as great allies, being rich in vitamins A, B, C and E.
In this regard, the
Hospital Capilar
experts
point out that "vitamins are so important because A strengthens hair and nails, while C does it with the immune system and stimulates cell regeneration, and E counteracts the action of free radicals, which cause cellular aging and atrophy of hair follicles ".
Vitamins for strong hair
Those that help hair the most are "those of group E, D, A and C, present in foods such as extra virgin olive oil, avocado, almonds and seaweed", also points out Dr.
Marta Hermosín,
specialist in nutrition and dermocosmetics from the
Institute of Integral Dermatology.
And
biotin
is especially important
, a vitamin from the B7 group that intervenes in the formation of keratin and that "is essential together with
minerals such
as sulfur, copper, magnesium, silicon, iodine and zinc," explains Dr. Hermosín, " without forgetting the
antioxidant
power
of vitamin C ".
Foods good for hair
And in what foods are these vitamins and minerals found?
According to Marta Hermosín it is important to include in our diet "egg yolk, legumes, milk, almonds, walnuts and cereals such as barley".
In addition, to add
folic acid
, another essential asset for healthy hair, we need "spinach, broccoli and green leafy vegetables" in our shopping cart, explains Dr. Hermosín.
Also good allies to prevent hair loss are iron - present in offal, red meat and mussels, among others - and
omega 3
, "which helps a lot to the quality of the hair thickness, causing it to fall less ", says the doctor.
It is especially found in salmon, oily fish, and seaweed.
On the other hand, walnuts, onions and trout are some of the best foods for hair, "because they are rich in vitamins B6, B12 and B7, which are precursors of
keratin
", explains Roberto San Antonio-Abad, president of the
National Association of Professionals and Freelancers of Natural Therapies
(COFENAT).
"Vitamin A is also important, which we can find in carrots or spinach. And, of course, we must not forget minerals such as
iron
or zinc, which facilitates hair growth and repair, helping to keep the hair in good condition. sebaceous glands that surround the hair follicles, "he says.
These minerals can be found in soybeans, eggs or
lentils
.
What to eat to prevent hair loss
Citrus,
for its great contribution of antioxidants and water.
Seeds.
From sunflower, flax, sesame or pumpkin, because they contain biotin and vitamin A.
Vegetables and fruits rich in carotenes.
The orange ones - carrot and pumpkin, peach and mango - are the best to protect the hair from the sun.
Radishes
Sometimes forgotten in our gastronomy, they stand out for their detox properties.
Histidine-rich foods.
It is an amino acid responsible for regenerating tissues.
You find it in dairy and fish (especially blue), eggs and legumes.
And a trick at breakfast
"If we don't want to worry about whether the amount of vitamins we eat is enough to make up for the deficiencies in our
hair
, the easiest thing to do is add a tablespoon of
brewer's yeast
and wheat germ
to our breakfast
, starting 21 days before the change. station and 21 days later ", explains the president of Cofenat.
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