Take care of these foods, making sure your hair is always smooth

A smooth, shiny hair and less broken hair is the dream of almost every woman. To make this happen, besides taking vitamin pills, applying conditioner and limiting the chemical effects, machines that cause hair damage, few people know that diet also helps a lot for hair. your. Specifically, if you take care of the following foods, the condition of shedding is not only controlled but you will have a healthy, thick, shiny hair.

1. Spinach

Spinach is rich in iron - an important element that gives you a healthy hair. "Iron will help the process of transporting oxygen in the bloodstream more smoothly, and this is necessary to promote hair growth," says Robin Foroutan, a spokesman for Ohio State Academy of Nutrition. .

2. Beef and lamb

Foroutan says that beef and lamb are also a good source of iron. She also noted that you should choose the meat with the lowest amount of fat, such as: tenderloin, upper buttock, butt core, upper tenderloin . to get beautiful hair but not making the body affected.

3. Pumpkin seeds

The most prominent element in pumpkin is zinc. And the right amount of zinc helps prevent hair loss effectively. Beef or spinach also contains this useful element.

4. Oysters

If you can eat oysters and "fight" dozens of birds at once, this is good news for you. Oysters contain a huge amount of iron and zinc, helping to save brittle, thin hair that becomes thicker, more shiny.

5. Avocado

"Vitamin E will protect cells from free radical damage - the cause of damage and preventing hair growth, strong and strong," Foroutan said. And vitamin E is very much in avocado.

6. Bone broth

Bone broth contains collagen and protein - a great source of nutrients for hair. Collagen is found in your hair and helps make it stronger. In addition, collagen also stimulates hair growth thanks to its ability to synthesize proteins in the hair.

7. Egg yolk

A biotin deficiency will make your hair more likely to break, becoming thinner with the date. But egg yolks will help you get biotin and choline supplements. In case you are looking for biotin sources by taking a pill, the Foroutan expert has a tip for you: "The problem with biotin supplements is that most of them do not have enough nutrients to create them. "Look for one that contains about 5 to 10 micrograms of biotin, anything below that will cost you money and time."

8. Salmon

Salmon seems to be famous for being rich in Omega 3 but in fact, they also contain quite a large amount of biotin. And besides eating salmon, taking fish oil capsules also helps your hair grow long and shiny.

9. Sweet potato

Another good way to add biotin to your hair is to eat sweet potatoes. This wild root contains high amounts of beta-carotene - which your body will convert into vitamin A to promote scalp health, making hair stronger.

10. Strawberries and oranges

"Vitamin C helps accelerate the body's collagen production process and also protects cells from free radicals from the sun, environmental pollution .", Foroutan said. And strawberries or oranges would be perfect if you want to add vitamin C to your body.

11. Bell peppers

According to a study published in the National Biotechnology Information Center in March 2019, vitamin C will be of great help to those who are struggling with hair loss. And besides strawberries and oranges, bell peppers are also an excellent source of vitamin C, especially red fruits.

12. Beans

When your body is deficient in protein, it automatically limits hair growth. In about 2-3 months after experiencing protein deficiency, hair will begin to fall out. This in turn, adding enough protein will prevent hair loss, and you will soon have smooth, healthy hair. Besides meat, eggs and fish, you can eat a lot of beans to supplement protein but not worry about fat.

13. Quinoa seeds

Quinoa is not only the perfect choice for losing weight, but it also gives you a good source of protein. And so, you have one more compelling reason to eat quinoa instead of rice.