The lack of iron causes hair loss and slows its growth. To have a thick and robust foliage it is important to eat foods rich in iron, such as lean red meat, turkey, egg yolk, whole wheat flour, dried fruit and dried vegetables.
Those suffering from fragile hair should eat the eggs: rich in biotin, the latter would stimulate hair growth and generally contribute to the well-being of the scalp. In addition to eggs, other foods that help to strengthen the hair are peanuts, almonds, salmon, avocado, low-fat cheese and bran. To thicken the hair instead you have to stock silica, which is found in bananas, in beer, in raisins and in oats. Spinach, broccoli, beet and in general the dark green vegetables, then, are rich in vitamin A and C and contribute to the well-being of the scalp (on which much of the hair’s health depends). Then follow some nutrients that promote the health and beauty of hair. In particular: – Zinc: necessary for the production of androgens that, if insufficient, are associated with hair loss, slow growth and dandruff. To have shiny and healthy hair, then they also serve foods rich in zinc and then crab, liver, lean beef, and wheat germ. – Beta-carotene: essential nourishment for the hair, prevents dry skin (due to dandruff) and dull hair. A diet rich in Beta-carotene includes sweet potatoes, carrots, squash, asparagus, cabbage. – Vitamin C: serves to prevent dry and weak hair. It is found in more or less rich quantities, in fruits and vegetables, among these are citrus fruits, strawberries, broccoli, green broad leaf vegetables. – Omega-3 fatty acids: also essential for healthy scalp and shiny, strong hair. For a good intake of Omega-3 fatty acids you must eat fish (salmon, sardines, herring, mackerel), flax seeds and walnuts. Even extra virgin olive oil is a precious food for hair care: if it is too bad, on the other hand too little cause dry, dull and opaque hair, so it is good to take at least one teaspoon a day. Foods rich in oils are also olives, peanuts, and sunflower seeds.