12 Foods to improve the health of your hair & bull; hello healthy

"Hair is the crown of women," they say. It's true, women generally care a lot about their hair. On the other hand, many men start to panic when signs of baldness appear. So far, most people rely too much on hair health products (such as shampoo, conditioner, etc.) in caring for their hair. In fact, the food you eat also affects the health of your hair. Here is a list of foods that can be useful for the health of your hair:

1. Salmon

Types of fish such as salmon, sardines, and mackerel are types of fish that are rich in omega-3 fatty acids. As much as 3% of your hair strands consist of omega-3 fatty acids. These omega-3 fatty acids are found in the cell membranes of the scalp and in the oils in your hair which keep your hair hydrated. Eating salmon (which is rich in omega-3 fatty acids) is very useful for making your hair look shinier and thicker. Apart from that, omega-3 fatty acids are also useful for helping your hair grow. Unfortunately, these omega-3 fatty acids are a type of fat that the human body does not produce on its own. Therefore, you need to get this fat intake from the food you eat.

2. Greek yogurt

This type of yogurt is rich in protein. In addition, greek yogurt is rich in vitamin B5 (or what is often known as pantothenic acid). Vitamin B5 helps blood flow to your scalp and helps your hair grow. This vitamin can also help fight hair loss.

3. Spinach

Like various other types of green vegetables, spinach is rich in nutrients that are beneficial to the body. Spinach is rich in vitamin A, iron, beta carotene, folate and vitamin C. All the nutrients already mentioned work together for the health of your scalp. These nutrients will keep your hair moisturized and dry, so your hair doesn't get chapped or cracked. As an alternative, you can also eat kale instead of spinach.

4. Guava

This tropical fruit contains abundant vitamin C. This can protect your hair from breaking. Did you know that a glass of guava contains 377 mg of vitamin C? This amount is 4 times more than the recommended amount of vitamin C to be consumed every day!

5. Cereals fortified with iron

If you are deficient in iron in your body, then hair loss is the consequence. However, you can get iron from foods such as fortified cereals, wheat, pasta, peanut milk, and lentils. In addition, you can also get iron from beef, especially from liver. You can also eat shellfish and green vegetables to get this iron.

6. Lean meat

If your body lacks protein, your hair growth will also slow down or even stop. When your hair stops growing and the hair that's already on your head falls out, it can lead to baldness. Therefore, it is important to ensure that your body still has adequate protein. You can get this protein from lean meats, such as chicken and turkey, which are types of meat that do not contain too much saturated fat when compared to beef and pork.

7. Sweet potatoes

Sweet potatoes contain an antioxidant called beta carotene, which your body will convert this beta carotene into vitamin A. This can help your body avoid dry hair. Vitamin A also stimulates the glands in your scalp to produce sebum (oil fluid) to help your hair not dry out.

8.Cinnamon (cinnamon)

You can sprinkle cinnamon on oatmeal, toast, or in your coffee. Cinnamon helps blood circulation to your scalp. In this circulation, blood will carry oxygen and nutrients needed by your hair follicles.

9. Eggs

Eggs are a very important food to help your hair healthy. One of the most important ingredients is sulfur, a nutrient that is very important to help absorb B vitamins. In addition, eggs themselves are also rich in a B vitamin called biotin. This biotin can help with hair growth.

10. Oysters

Oysters are rich in a mineral called zinc. If your body is deficient in zinc, then you will lose your hair, even the hair on your lashes. The cells that make up your hair depend on zinc to help them work at their best. You can also get this zinc from beef, crab, lobster, and fortified cereals.

11. Coconut

Coconut water is a natural hydration helper and contains potassium, which is an electrolyte to help transfer nutrients in your body's cells. In addition, coconut oil is rich in healthy fats, vitamin E, vitamin K and minerals. These nutrients are very useful for your hair, such as to promote hair growth and keep your scalp from drying out.

12. Oats

Oats are rich in zinc, biotin, magnesium and potassium. If you are deficient in these nutrients, your hair will become brittle and break easily. Experts recommend that you precipitate the oats first before eating them. For example, mix the oats with milk, then let the oats soak in the milk overnight in the refrigerator. Then in the morning, just consume milk that already contains oats.