Our diet has a continuous effect on our body directly or indirectly. We meet the body’s energy needs with the foods we consume. In addition to energy needs, it also provides other support materials necessary for the correct functioning of tissues and organs. Of course, more than one nutrient is needed for hair health. Let’s briefly explain the 10 most important ones.

Egg; It is one of the most important protein sources for the body. There are more than one vitamin mineral in its structure. These are saturated and unsaturated fats, carbohydrates, fatty acids, thiamine, riboflavin, niacin, folate, calcium, iron, zinc, iodine, sodium, manganese, biotin, vitamins A – B12 – D – E – B6. It protects the oil balance of both skin and hair and makes it better quality. It enables us to obtain more vibrant and strong hair by nourishing and strengthening the weakened dull-looking hair and prevents hair loss.

Oats; Although it generally protects the heart, balances blood pressure, balances cholesterol, relaxes the digestive system, regulates blood sugar, it strengthens the hair by nourishing the hair thanks to the special vitamins and minerals it contains. These are manganese, iron, calcium, potassium, zinc, phosphorus, folate, magnesium, B1 – B3 – B5 – B6 vitamins.

Green leafy vegetables; In addition to containing more than one vitamin mineral, it also strengthens the absorption of vitamins and minerals in the foods consumed by the body. For example, if they are consumed with eggs, the body’s absorption of iron increases. These vegetables mostly contain iron, zinc, magnesium, potassium, potassium, vitamins A – B9 – C – E. These strengthen the hair and scalp, preventing hair loss and strengthening them.

Fruits; impact zones and benefits are very high. There are more than one vitamin and mineral content. The main ones are pectin, flovonoid, calcium, phosphorus, magnesium, iron, sucrose, folic acid, vitamins A – B – C – D – E – K. These strengthen the hair and scalp, preventing hair loss and strengthening them.

Fish; In addition to the proteins found in other red and white meat groups, there are extra protein minerals, vitamins and fatty acids. It is very different especially in terms of fatty acids such as Omega 3, EPA, DHA. It is also rich in phosphorus, magnesium, zinc, selenium, iodine, zinc, iron and vitamins A – D – B12. These strengthen the hair and scalp, preventing hair loss and strengthening them.

Milk and dairy products; Some minerals in such products are not found in such a high proportion in any other food. There is a big difference especially in terms of calcium and phosphorus. In addition to the special proteins contained in it, there are more than one vitamins and minerals. These are calcium, iodine, magnesium, phosphorus, sodium, carotene, vitamin A, vitamin C, thiamine, niacin, riboflavin. It also increases the production and absorption of other vitamins, minerals and proteins.

Legumes; they contain almost as much amino acids as meat. According to other food groups consumed together, the absorption rates of certain vitamins and minerals by the body increase. For example, iron absorption increases when consumed with vegetables. They contain all B group vitamins and are rich in vitamin E. Of course, they also contain minerals such as magnesium, zinc, iron, calcium, folic acid, potassium and copper.

Nuts; They are a special food group as fatty acids, proteins, minerals and vitamins. However, consuming them in their unroasted form will allow us to benefit more accurately. If we generalise, they contain all group A vitamins, all group B vitamins, vitamins C – E, calcium, phosphorus, magnesium, copper, zinc, sodium, iron, potassium, manganese, oleic and linoleic fatty acids, ALA, arachidonic fatty acid, omega 3 fatty acids.

Lean red meat; It stands out especially as a rich source of iron and zinc. But it is also rich in multiple fatty acids, vitamins and minerals such as pyridoxine, cobalamin, niacin, selenium, biotin, thiamine, pantothenic acid, omega 3, CLA, folacin, manganese, folic acid.

Lean chicken and turkey meat; First of all, it should be noted that although both contain iron and amino acids, turkey contains more iron and amino acids. They contain phosphorus, zinc, selenium, iron, niacin, vitamin B6, calcium, sodium, potassium, methionine, thiamine,

As seen above, although some vitamins, minerals and proteins in each food group are similar, their absorption and utilisation values are different. In addition, each food group has its own special vitamins, minerals and proteins. Therefore, a balanced diet will allow us to benefit from all of them separately.



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