Vitamins such as b3 and b6 metabolism of keratin, responsible for the shine and volume of the hair. These vitamins help strengthen the hair fiber and make it more resistant to external aggression. The egg yolk in particular is rich in vitamin b8 , which provides the necessary elements for the manufacture of more resistant hair. Red meat, seafood and legumes are also rich in iron, the mineral responsible for helping transport oxygen from the lungs to the hair roots. Without enough of this mineral, the hair becomes poorer, finer and could fall out.
For iron to be well absorbed , the ideal is to accompany these foods with others with vitamin c. For example, if you take a steak, accompany it with a salad seasoned with lemon and some strawberries for dessert. Oily fish such as salmon, tuna, sardines or mackerel are rich in protein and omega 3, an essential fatty acid that helps reduce inflammation e commerce photo editingof the scalp and thus prevents hair loss. A deficiency in omega 3 is associated with rashes and itching of the scalp. Oily fish is also one of the few foods with vitamin d naturally that promotes hair growth and its high magnesium content helps hair to have more strength and shine and reduce excessive hair loss.
Example of the ideal menu for your hair according to the basic pillars of nutricosmetics it could consist of a breakfast based on smoked salmon toast, fresh arugula and avocado. For lunch, a grilled beef and seasonal vegetables with tangerine for dessert, and for dinner, a plate of sautéed brown rice with prawns, vegetables, and egg. Daily habits that help with your care the consumption of all these foods added to proper hydration, a good rest, physical activity and the reduction of tobacco and alcohol consumption will make your skin and hair look better cared for. Dehydration accelerates aging as the skin loses its ability to retain water, becomes rougher, rougher, and loses its tone and elasticity. The general