We hate to see them fall or become dull... But what does our hair really need? Proteins, amino acids, vitamins, and minerals, nourish the cells inside the scalp and allow them to synthesize keratin of very good quality. What are the best foods to have beautiful hair?
Having beautiful hair is a wish shared by all. In spite of the many treatments we give it to make it shine, it sometimes remains dull or brittle. In order for them to regain their vigor and beauty, it is important to make a few changes in your diet. Our experts give their advice and tips on the best foods to incorporate into your diet to restore the beauty of your hair.
Hair health is directly linked to what you eat
It's clear that our hair reflects our overall health. Their strength and vigor are associated with a major component: keratin. To be able to secrete this protein, the body must find the 8 amino acids that make it up in the diet. It also needs group B vitamins, iron, zinc...
All these nutrients are involved in the stages of hair production. Some facilitate the formation of keratin, others nourish the bulb, or improve microcirculation and the transport of nutrients to the scalp. If one link in the chain fails, the quality of the hair being produced is directly affected and it becomes thinner, duller, or more fragile.
Is a low-calorie diet bad and does it cause hair loss?
A low-calorie diet can have an impact on hair loss. Weight-loss diets are often poorly balanced and easily lead to nutritional deficiencies," says Dr. Catherine Lacrosnière, a nutritionist. It is not uncommon to have dull, thinner, and sparse hair after a diet. This is often due to an iron deficiency. Iron plays a central role in the transport of oxygen to the scalp.
It nourishes, in a way, the matrix that makes hair. Iron is also involved in the structure of keratin. Beware, some low-calorie diets also leave out lipids, which are essential for the formation of good quality sebum, capable of protecting the hair fiber.
Meat-free, lactose-free, gluten-free... Can the hair suffer from it?
It is difficult to find a good balance in a diet that excludes certain food categories. The risk of deficiencies is very real if we stop eating animal products, meat, or milk derivatives. "A lack of protein or zinc can lead to significant hair loss or slow down hair growth," says Dr. Lacrosnière. Even though zinc is found in nuts and whole grains, it is mainly present in meat and fish, and a vegetarian or vegan diet hardly covers our needs.
We can also lack vitamin B12. "It prevents accelerated aging of the hair and slows the arrival of white hair, explains the nutritionist, playing a role in the manufacture of melanin. As for removing gluten from his diet, it is not likely to create deficiencies, but do not replace foods that contain it with industrial products "without gluten", which remain on the poor nutritional side.
Can we feed our spikes with an adapted diet?
Unfortunately not. "The entire area outside the scalp is made of keratin scales that are neither vascularized nor innervated," says dermatologist Dr. Marie Estelle Roux. Hair is a dead structure. Only the bulb, inside the scalp, is alive. Rebalancing one's diet can therefore have an important impact, but only on the hair in formation. "If you want to act on the lengths, you have to use external treatments. They help keep the keratin scales well bonded," concludes Dr. Roux.
Is it possible to avoid seasonal hair loss?
No. Because nothing prevents hair that has reached the end of its life from falling out. We normally lose about 50 to 100 hairs per day, but the hair cycle changes in the fall. Studies have confirmed this phenomenon," says Dr. Marie Estelle Roux. We don't fully understand the causes, but the change in light conditions probably plays a role. One of the hypotheses put forward is that hair lasts longer in summer. More hair would therefore fall out in the following months when the cycle becomes more regular. The only possible action is to promote the regrowth of good-quality hair.
What foods should I eat to promote hair growth and prevent hair loss?
Sardines to moisturize the hair
Fatty fish provide the omega-3s that our body cannot produce. These are essential components of cell membranes, including the scalp," says Dr. Lacrosnière. And they promote good hair hydration. All fatty fish are sources of omega-3. Smaller fish (sardines or mackerel) are less contaminated than predators such as tuna or salmon.
Eggs to accelerate hair growth
"Their proteins are very well assimilated by the body," says Alexandra Retion, dietician-nutritionist. Eggs also contain vitamins of the B group, including B5, called bepanthene. "It increases hair density and accelerates growth," says Dr. Lacrosnière. It acts in synergy with B8, a deficiency that can accelerate hair loss. Finally, eggs contain other elements that are useful for hair growth, such as sulfur, which is involved in the cementing of keratin proteins.
Kiwis and strawberries, are the best fruits for beautiful hair
They are among the fruits richest in vitamin C, a very important element for improving the absorption of iron in the intestine. To potentiate its assimilation, consume vitamin C during the same meal: with a drizzle of lemon juice, parsley, or a salad containing peppers.
Wheat germ against hair aging
In the form of flakes, to be sprinkled on a salad or yogurt, wheat germ contains 30% protein, B vitamins, and zinc. It also contains vitamin E with antioxidant power: "which limits the accelerated aging of scalp cells and would help prevent the appearance of dandruff," according to Dr. Lacrosnière.
Soy promotes hair growth
"It is the only plant with complete proteins, which contain the entire range of amino acids," explains Alexandra Retion. In particular, it contains lysine, which promotes hair growth. Legumes can also be a source of protein, but they must be optimized with grains.
Red meat, essential for hair nutrition
In addition to its protein content, red meat is one of the best sources of iron, which is essential for the transport of red blood cells and the oxygenation of the scalp. Iron from meat is absorbed by the body to the extent of 20 to 25%.
It is also found in red or white beans, lentils, almonds, or hazelnuts, but the body only absorbs 5 to 10% of this plant-based iron.
Good to know: What happens to hair during menopause? "It is not uncommon for women to lose their hair at the time of perimenopause when their cycle becomes irregular, notes Dr. Marie Estelle Roux, but this is only a period and it stabilizes afterward."
Dietary supplements: a helping hand for beautiful hair
Of course, a balanced diet would provide us with enough nutrients to have beautiful hair... but it's not that simple! A few meals are eaten on the run, prepared dishes that we swallow late at night when we get home from work... we often eat as we can. Food supplements can remedy our deficiencies. Here is our selection of food supplements that help to have beautiful hair.
Oenobiol Strength and Vitality of hair and nails
It contains 2 sulfur amino acids, vitamin B6, zinc, and biotin: all these elements target the manufacturing of quality keratin. Two tablets a day for 3 months, about 20 €.
The plus: the antioxidant bilberry extract that improves scalp microcirculation and nutrient distribution.
D-Lab Nutricosmetics, Growth Complex
This product contains 4 of the essential amino acids needed to build keratin, spirulina rich in iron and antioxidants, and bamboo extract containing silica, another component that plays a role in hair strength. Two capsules per day for 28 days.
The +: a concentrated extract of arugula that protects the cells of the scalp from free radicals.
Forcapil Hair and Nails, Arkopharma
Each capsule contains sulfur amino acids, zinc, and vitamins B6 and B9, which are essential for keratin synthesis. Two capsules per day for 3 months.
The +: the brand has conducted a satisfaction study on 40 people, with positive results.
Luxéol, Growth, and fortification
The capsules contain plant extracts rich in vitamins and minerals, but also vitamin B8, zinc, and the antioxidant selenium. One capsule per day for 1 month.
The +: the presence of copper, which contributes to the normal pigmentation of hair.
In Hair, hair growth treatment
This supplement is made up of plant extracts rich in nutrients such as rosemary, horsetail, ginseng, and grape seeds. It also contains zinc and vitamins B and E. Two capsules per day for 1 month,.
The +: French manufacture, not tested on the animals.
Brewer's yeast Biosens, Léa Nature
It is a classic in hair care: brewer's yeast is very rich in vitamins of the B group, essential to the formation of quality keratin. Two capsules in the morning, for 1 month, 7,70 €.
The +: it is a very affordable price.
Personalized hair treatment, Juste. Paris
You answer an online questionnaire to obtain a food supplement adapted to your needs, essentially composed of plant extracts such as horsetail, nettle, or spirulina. Two capsules per day for 3 months.
The +: 100% organic.
Good Hair Vitamins boost, Lashilé
The bottle contains gums composed of a mixture of vitamins B, and zinc, but also vitamins C and D. Two gums per day for 1 month.
The +: you can subscribe if you wish to make a long cure of 6 months.
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