The secret to having healthy hair is related to the technology of the products you find in salons and barbershops and a diet rich in nutrients needed for hair development and growth. We've put together a list of foods that you can include in your diet to help your hair grow and strengthen.

1- Salmon, tuna, and sardines.

Deep-water fish are rich in Omega 3. In addition to reducing inflammation in the body, it helps hair growth. Leaving them silkier and more nourished.


2- Yellow pepper

Yellow peppers have 5 times the amount of Vitamin C found in oranges. This vitamin participates in the process of cell development. The ideal is to consume it immediately, so as not to lose nutrients through oxidation.


3- Natural skimmed yoghurt

Rich in pantothenic acid and protein, natural yoghurt also contributes to hair growth. Remembering that yoghurt should be as natural as possible to ensure these nutrients. Choose yoghurt that uses few ingredients in its production.


4- Sunflower seed

Sunflower seed has many benefits, and for hair, it is related to your overall health. It improves the blood flow to the scalp making the strands receive more nutrients.


5- Avocado

Widely used in home moisturizing recipes, avocado has more effects when ingested. Healthy fats and B-complex are better absorbed and used. It helps in healthy growth and giving more shine to the hair.

6- Almonds

Rich in biotin, vitamins, and B complex help to give strength to the hair. Almonds are a good ally in the diet, as they can be consumed at any meal of the day.


7- Cabbage, Chard, and Watercress

Leafy vegetables have a substance called: methylsulfonylmethane (MSM), responsible not only for the development and strength of the hair, but also for the nails, cartilage, and skin.


8- Cinnamon

Cinnamon increases blood flow in the body. The greater the blood flow to the scalp, the more nutrients the hair receives. Include cinnamon in your daily life.


9- Eggs

Eggs are rich in iron and protein and are directly linked to faster, healthier growth. Avoid consuming fried eggs.


10- Fruits rich in vitamin C

Found mainly in citrus fruits, vitamin C is the precursor to collagen. Without vitamin C there is no collagen, and without collagen, there is no hair growth. Add fruits such as oranges, lemons, kiwis, and strawberries to your diet.
Remember, hair care happens from the inside out first. The consequences of a balanced diet will not only reflect your hair, but your entire body. Click here and check out the basics for men's hair.

5 foods that are bad for the hair

It's important to be informed because a balanced diet helps make your hair (and the rest of your body) healthier. When knowing the foods that are bad for the hair, try not to see them as villains, ok? It's excessive consumption that's bad. If consumed in excess, foods such as sugar, sweets, salt, alcohol, and flour are harmful to hair health.


The exaggeration of sugar consumption can interfere with the absorption of protein, which is super important for hair growth. The protein found in hair cosmetics is beneficial to the strands. But nothing can replace the quality of the food you eat.


Salt is also one of the foods that are bad for the hair. Sodium can cause hair to fall out. Decreasing the daily amount of salt intake is important and, therefore, it is important to take into account the sodium contained in industrialized products as well. For this, the best way is to read the label!

Soft drinks

Soft drinks contain large amounts of sugar or sweeteners and other chemicals that are not good for the hair. Unlike other foods, which are bad for the hair, soft drinks usually don't have an "other side", some ingredient that is good for the body. So the less, the better.


Too much flour is bad. Many people avoid this carbohydrate because of the calories. But the lack is also bad for the hair. The ideal is to consume foods such as pasta, cakes, or breads, but in a reduced way. And if you can, use wholemeal flour.


It reduces the amount of vitamins important to health, such as zinc and folic acid. This causes the hair to weaken and grow slowly.

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