If your hair is damaged, start eating these nine superfoods

Drecore this. “Spring is the perfect time to restore healthy habits, stay fit, and start taking care of yourself and your hair,” according to a statement from Insbaria, a poetry group co-founded by Cristiano Ronaldo. Stress or bad habits, especially dietary habits, can be harmful to hair health, and may cause hair loss. Fortunately, there are foods that can help.

There are many foods that can enrich your diet, not only to make it more appetizing, but also to increase the nutrients your hair needs, such as proteins, some essential amino acids, vitamins, minerals and, above all, collagen to strengthen hair and nails.

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Below, look at the foods that, according to physician Carlos Portinha, clinical director of the Insparya group, help keep hair stronger, healthier, and ready to face summer:

1- Salmon

Fish is rich in protein, vitamin D and essential fatty acids (omega-3), which help in proper hair growth and cell membrane development, which in turn strengthens the scalp.

2- Lentils

Vegetable protein rich in zinc, magnesium and biotin, which contributes to the improvement of hair health.

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3- rice

It is advisable to choose a variety of rice that is as dark in color as possible, such as basmati, whole grain or boiled, which contains a higher level of vitamin B, which is useful for stimulating cell growth and making hair follicles stronger and larger. .

4 eggs

A source of proteins of high biological value and rich in biotin. Therefore, it is an essential nutrient because biotin stimulates new growth that is stronger and healthier.

5- Carrots

Its main benefit is carotene, a nutrient that promotes healthy skin and tissue membranes. And the higher the rate of its occurrence in the body, the greater its ability to prevent dandruff and hair loss.

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6- spinach

They provide a large amount of nutrients, such as vitamins A and C, zinc, magnesium and iron, the latter being especially important for women’s hair health.

7- Oatmeal

Rich in vitamin B and zinc, it is particularly beneficial for its silicon content, a very important component of keratin, an essential nutrient in the skeleton of our hair.

8- Avocado

Avocado contains vitamin E – the abundance of which is directly proportional to healthy hair – and is an essential nutrient for healthy and strong hair. It is also rich in valuable fatty acids to stimulate cell growth (i.e. follicle unit cells) and ensure more effective and healthy hair production.

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9- Nuts

It is rich in vitamin E, vitamin B, zinc and essential fatty acids, all of which are essential for good hair growth. Due to their anti-inflammatory power and ability to protect against cardiovascular disease, walnuts are undoubtedly an important food to include in our diet.

Other foods such as shellfish, beans, fish and meat are also essential in a balanced diet, especially when problems arise that can affect hair health. In addition to incorporating these foods listed above, Carlos Portinha recommends “a healthy lifestyle with physical exercise and reduced stress levels for better health in general and healthier hair in particular.”

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