Eat real food with high protein and vitamins like broccoli to prevent hair loss and boost hair growth

Health supplements have become essential daily intake to many people, I still prefer real food than pills, so I’m really looking into what real food I can actually eat to supplement my health instead of swallowing tens of tasteless capsules everyday.

To be more precise, I’m currently looking to supplements for stronger, healthier hair, and of course for my scalp as well.  What really caught me into this is hair is definitely often being ignored compare to other parts of our body like skin, hands, eyes, etc.  but having healthy hair adds youthfulness, glow to your overall appearance.

Apart from having a hair care routine like cutting and treatment, I was looking into what sort of vitamins we need and found that Iron and Protein plays a very important role in preventing hair loss and stimulating hair growth.

Iron deficiency can cause brittleness and hair loss, because low iron affects blood flow to the scalp, therefore it’s important to ensure we have enough iron.  Iron deficiency is often common in women of childbearing age and women who regularly have heavy menstrual periods.  Iron rich foods includes dark green leafy vegetables, brown rice, nuts and red meat.

Working hand in hand, protein is another essential key player to helping stimulating hair growth.  To make it simple to explain, cell growth and repair requires protein; in another words, brittle hair strands needs protein to repair and new hair growth needs protein to generate.  Complete proteins contains all essential amino acids like dairy products cheese, milk, soy and yogurt.

And to strengthen hair follicles, focus on foods that are rich on omega 3 fatty acids, zinc, B Vitamins and Vitamin C.

 

Here’s a list of real foods you need to preventing hair loss and stimulating hair growth:

  • iron — broccoli, spinach, beans, seeds, lentils, nuts, red meats (vegetarians and vegans can ignore this!)
  • protein
    • soy, almonds, broccoli, spinach, lentils, brussels sprouts, lentils (for vegetarians and vegans)
    • eggs, yogurt, milk, seafood, white meat poultry, cheese
  • omega 3 fat — fish like salmon, mackerel, herring, sardines and seafood, flax seeds, chia seeds, walnuts
  • zinc
    • seeds, nuts, beans, legumes (for vegetarians and vegans)
    • red meat, shellfish like oyster, milk, cheese, eggs
  • B Vitamin
    • almonds, seeds, dark leafy greens
  • Vitamin C — oranges, red and green peppers, broccoli

 

To sum up, seems like broccoli and nuts are really good stuff for your hair and scalp!  And don’t forget to add a minute massage to your scalp to stimulate blood flow while conditioning your hair after shampoo.

 

Check out my recipes to make delicious and healthy broccoli dishes here:
Steaming broccoli in 3 minutes
Broccoli stir fry

 

各式各樣的營養補充品已經成為不少人的「主餐」,不過比起色彩鮮豔的膠囊我還是會情願吃最天然的原型食物為身體補充所需營養。

近年更有不少關於美容的營養補充品可以在市面上買得到,其中經常都被忽略的就是頭皮和髮質健康。其實擁有健康和濃密的髮質都可有助減少歲月痕跡,而且更會讓臉色更有光澤。想擁有健康髮質,除了應該有定期修剪和護理之外,還需要特別注意日常營養吸收。

髮質和頭皮健康最重要的營養素有2種,就是鐵質和蛋白質。簡單來說低鐵會影響頭皮血液循環,導致髮質乾旱和脆弱而增加脫髮風險,而蛋白質則是修護和增新細胞必備的營養素,對於預防脫髮和增髮都非常重要。

其次為加強頭髮毛囊健康,奧米加3、鋅、維他命B群和維他命C都非常重要。

有關有助補充以上營養的原型食物包括:

鐵-西蘭花、菠菜、豆類、籽類、紅肉
蛋白質 - 黃豆類、杏仁、西蘭花、雞蛋、奶類、雞肉
奧米加3 - 魚類如三文魚、沙甸、鯖魚、核桃、奇亞籽
鋅-籽類、果仁、豆類、紅肉、殼類海鮮如蠔、奶類
維他命B群-杏仁、深綠色蔬菜、籽類
維他命C-橙、紅綠燈籠椒、西蘭花