The importance of nutrition and exercise for hair health

Nutrition for hair health

Hair is a part of the body that many people care about. Before taking care of it, it is necessary to know the structure of the hair. “Hair” is hair that covers the scalp. It is divided into two parts: 1. Hair and 2. Hair root. Even though the hair is divided into many levels, there are three main components: keratin, amino acids (proteins), and minerals.

Therefore, if you want to nourish your hair, you need to use proteins and minerals. Eating foods that contain these nutrients is a good option for hair lovers. There are many types of good food sources for hair.

The most important nutrient for hair is protein. Hair is made up of 95% protein. Therefore, eating a diet high in protein will help strengthen the structure of the hair and prevent it from falling out easily. Sources of high-protein foods include meat, fish, eggs, dairy, and beans.

Iron is not a nutrient that directly nourishes hair, but it helps nourish the blood so that it can transport nutrients to the hair more, which is beneficial for the growth of new, healthy hair. Sources of iron-rich foods include red meat, blood, liver, organ meats, seafood, eggs, and whole grains.

Zinc helps in the synthesis of proteins and repairs cells. It is a good choice for people with weak, brittle, and easily broken hair. Foods high in zinc are also foods that we can easily find, such as seafood, oysters, crabs, mussels, sunflower seeds, peanuts, beef, lamb, pork, and whole grains.

Biotin, or vitamin B7, is what helps strengthen the structure of keratin. Keratin is an important component of hair. If the keratin is strong, the hair will be strong and smooth.

Vitamin A is the main helper in the growth of hair. If the body lacks vitamin A, the hair may grow slowly and be fragile. Good sources of vitamin A include green vegetables, yellow and orange fruits.

In addition to biotin, vitamin B complex is also a good helper. If you don't get enough vitamin B, the cells will lack the nutrients to nourish the hair, resulting in hair loss, slow growth, fragility, and easy breakage. Good sources of vitamin B complex include meat, fish, eggs, dairy, and whole grains.

Vitamin C helps in the absorption of iron. If the body lacks vitamin C, iron may not be absorbed well, resulting in hair that lacks oxygen and falls out easily. Good sources of vitamin C include green vegetables, citrus fruits, and peppers.

Vitamin E helps protect hair from free radicals that are harmful to keratin in the hair root. Good sources of vitamin E include green vegetables, vegetable oils, and beans.

Omega-3 and omega-6 fatty acids are also beneficial for hair health. Omega-3 fatty acids help with hair growth and prevent hair loss. Omega-6 fatty acids help to moisturize the hair. Sources of foods with omega-3 and 6 fatty acids include salmon or mackerel, flaxseed, walnuts, soybeans, and canola oil.

Exercise for hair health

In addition to the part of the hair that is mainly composed of keratin, there is also the “hair root” that is embedded in the tissue of the scalp. It is a part with blood vessels. In addition to eating foods that contain nutrients to nourish the hair, another thing that should be done in conjunction is exercise. Because exercise stimulates blood circulation, resulting in the hair receiving more nutrients and oxygen. In addition, exercise can also help reduce stress, which may be one of the causes of hair loss.

Aerobic exercise, such as running, swimming, and cycling, will help stimulate blood circulation throughout the body, including the scalp. If the blood circulation system is normal, the hair roots will receive enough nutrients.

Stretching exercises, such as stretching the back and neck muscles, will help relax the muscles and regulate the balance of hormones. The hair root is a part that is sensitive to hormones and stress. If the body is in good balance, the problem of hair loss will improve as well.

It is clear that eating a healthy diet and exercising are important in taking care of our hair health. If you choose the right foods, exercise regularly, and have a healthy lifestyle, good hair health is not difficult. It is important to choose a balanced diet and not to exercise too much. In the end, good health comes from moderation.