what foods strengthen the hair. The hair is not only an aesthetic part of the human body, but is a living material that also suffers and benefits from the state of health of the body. Hence the importance of a healthy and balanced diet.
[What foods strengthen hair?] The diet should include plenty of fruits and vegetables, nuts, wheat germ, legumes, oatmeal, brown rice, ginger, etc. And conversely, minimize the consumption of animal fats, refined flours, bakery products, fried foods, sugars, etc.. It is important to avoid lightning unbalanced dieting, and you have to drink plenty of water because the hair also needs hydration.
Among the major nutrients and vitamins needed to maintain healthy hair, we find the following.
Foods that help the hair
• Lack of protein causes straight hair, depigmented easy to start and dull.
• Sources of proteins: These can be found in meat, fish, eggs or dairy.
Zinc for hair:
• A zinc deficiency decreases both the length and thickness of hair growth. This loses luster and becomes brittle.
• Sources of zinc: It is present in whole grains, brewer’s yeast, sesame seeds, legumes, etc..
• Iron deficiency is a common cause weak and fragile hair and hair fall. Women should pay special attention to a possible deficiency of this mineral.
• Sources of Iron: Found in meat, fish, shellfish, legumes, green leafy vegetables or nuts.
• Sulfur is essential in the synthesis of keratin and also has an anti seborrheic.
• Sources of sulfur is present in foods rich in protein.
• Iodine is actively involved in hair growth and strength.
• Sources of iodine can be obtained by eating algae, fish, shellfish and iodized salt.
Magnesium for hair:
• Magnesium is highly effective in fragile hair and in the treatment of premature baldness.
• Sources of Magnesium: The main sources are nuts, dried fruits, whole grains, legumes and green leafy vegetables.
• Calcium provides good consistency to the hair.
• Sources of Calcium: Abundant, especially in milk and dairy products, but also in nuts, legumes and green leafy vegetables.
Vitamin B2 or riboflavin hair:
• The B2 exerts a Hair Loss and acts against seborrhea.
• Sources of Vitamin B2 or riboflavin: Its sources are meat, dairy, grains, yeast and green leafy vegetables.
Vitamin B3 or niacin for hair:
• The B3 is involved in the synthesis of keratin.
• Sources of Vitamin B3 or niacin: In meats, organ meats, dairy, eggs, whole grains, yeast and legumes.
Vitamin B5 or pantothenic acid for hair:
• The B5 has a prominent role in hair growth and overall health of the skin and nails.
• Sources of Vitamin B5 or pantothenic acid: Found in organ meats, mushrooms, avocado, and broccoli and egg yolk.
Essential fatty acids (linoleic and linolenic) hair:
• An inadequate supply of them is related to hair kept falling.
• Sources of essential fatty acids: Found in seed oils (sunflower, corn, soybean, etc…), Fatty nuts, whole grains, soy, cod liver oil, etc…
• Silicon is essential for hair and nails.
• Silicon Sources: Whole grains, coffee and beer are the main food sources.
• In cases of hair loss can also be applied topically.
the recommendations for a healthy heart and prevent cardiovascular disease indicate the need to increase consumption of vegetables and fruits. But … what is the reason for these recommendations? In this note I will detail the reasons which help to strengthen the cardiovascular system and improve the quality of life.
According to the recommendations of international organizations is necessary to increase the consumption of fresh fruits and vegetables to prevent heart disease and keep your heart healthy.
Due to the increasingly frequent emergence of processed foods and junk food, has neglected the consumption of fresh food such as vegetables and fruits.
Given this situation and given that food “junk” may cause increased cholesterol, triglycerides, blood pressure and thus cardiovascular disease, the emphasis is to recommend increased consumption of vegetables and fruits.
Reasons for increased consumption of vegetables and fruits
* They provide a lot of fiber, which reduces fat absorption in the intestine, causing not only a reduction of blood cholesterol, but also helps you lose weight.
* Increase the purification of the body, removing waste and toxins that the body does not need.
* Improve the performance of cellular activity, increasing the burning of fat for energy, which creates a fatty acid mobilization from adipose tissue to the cell.
* Provide antioxidant benefits that reduce the formation of free radicals, reducing cellular aging and especially arterial tissue.
* Thin the blood, not only reducing plasma cholesterol, but triglycerides.
* Provide full.
* They provide few calories in high volume.
* In general do not have large concentrations of saturated fatty acids.
* Do not bring cholesterol.
* They help regulate blood pressure.
* Improve the blood glucose levels, because the fiber slows the absorption of glucose.
These benefits provide fruits and vegetables for a healthy heart and prevent cardiovascular disease, are only valid when incorporated into a diet to treat dyslipidemia. They are also tasty and can be consumed in different ways: whole shell, grated, mashed, in a variety of desserts, smoothies, juices, etc..
1. Increasing the dose of fruits and vegetables each day.
The more plant foods you take, the less likely it is to eat animal foods rich in saturated fats. In addition to plant foods are rich in antioxidant vitamins and minerals also help to reduce inflammation and prevent fluid retention. Fruits with higher values of FI are melon, red grapes, raspberries, and strawberries. And the more you help plant are carrots, onions, garlic, spinach and potatoes.
2. Use herbs and spices:
Most have a high content of antioxidants, phytochemicals and anti-inflammatory properties. The best are ginger, rosemary, garlic, oregano, curry and turmeric.
3. Take fatty fish every day:
Oily fish or cold waters rich natural source ma omega 3 fatty acids, fat-inflammatory. The best fish are tuna, wild salmon (not farmed) herring, trout, sardines. Also algae, white fish and seafood are omega-3, especially Japanese food algae (iziki, wakame, nori, etc.). And oysters.
4. A handful of nuts, not roasted every day:
Walnuts are one of the few foods with a good proporición of omega 3 and omega 6 plant. Other nuts are rich in unsaturated fatty acids with anti-inflammatory effects such as flax seed, almonds, hazelnuts and pistachios.
5. Choose good oils:
Olive oils, avocados and almonds contain anti-inflammatory fats. Avoid coconut, palm and margarines. Do not forget to dress cuchrada meals with these oil and avoid heating in frying, because they lose their healthy properties.
6. Drink tea:
It is a source of natural antioxidants such as polyphenols, one of the most powerful. A cup of green tea, Pu-Erh and white have always been traditional anti-inflammatory remedies. Always buy good quality tea to ensure good quality of antioxidants.
7. The best milk:
Choose milk and dairy products from organic farming, from animals fed natural grasses that contain beneficial substances and make up your mind by the semi-milks and yogurts acids. and fresh cheeses such as villages, cottage cheese, mozzarella, ricotta …
8. Do sports:
Just an hour of jogging, biking or gym to end the feeling of fullness or heaviness. Sports every week at least 3 or 4 days for an hour, is the best way to prevent cellular inflammation, improve health and prevent aging.
9. Discover the meat-inflammatory:
Contrary to popular belief, the chicken is not meat to get the best anti-inflammatory effect. It has a high acid content arquidónico. Pork, lamb or beef, if bred to naturally contains beneficial fatty acids like olive oil may have anti-inflammatory effect you want.
10. Avoid taking solid vegetable fats such as margarines and processed foods completely eliminated from your diet.
There are three or four species of cranberry, classified in two sections:
* Oxycoccus or Oxycoccus Vaccinium palustris (Common Cranberry or Northern Cranberry). It is found throughout the Northern Hemisphere cold area, including northern Europe, northern Asia and North America.
The leaves are small, between 5 and 10 mm. The leaves are dark pink with a purple central spike, and grow on stems finely hairy. The fruit is a small pale pink berry, with a refreshing sharp taste sour.
* Vaccinium microcarpum or Oxycoccus microcarpus (small cranberry), which occurs in northern Europe and northern Asia, and differs in that the leaves are more triangular, and flower stems are hairless. Some botanists include it in V. oxycoccus.
* Vaccinium macrocarpon or Oxycoccus macrocarpus (American Cranberry) native to northern North America (eastern Canada and eastern United States, south of North Carolina at high altitudes). It differs from V. oxycoccus in the leaves are larger, between 10 and 20 mm in length, and taste slightly similar to the block.
* Vaccinium erythrocarpum or Oxycoccus erythrocarpus (mountain cranberry south), is native to southeastern North America at high altitudes in the southern Appalachian Mountains, and also in East Asia.
So it is a wild fruit in the form of berries, which are usually black-blue or red, which grows in mountainous areas, not too humid, or limestone, not too fertile.
Anthocyanins and carotenoids are abundant in the composition of all fruits. From the biochemical point of view are characterized by a high antioxidant activity; neutralize the action of free radicals that are harmful to the body.
These properties can lead to very different physiological effects, inflammatory and antibacterial effects of anthocyanins, among others. These fruits contain, in addition to the anthocyanins and carotenoids, other antioxidants such as vitamin C.
The dietary intake of these substances enhances our immune system or the body’s defenses and helps reduce the risk of degenerative diseases, cardiovascular diseases and even cancer. Also, vitamin C has the ability to promote absorption of iron from food.
The name cranberry refers to a group of evergreen dwarf shrubs in the genus Vaccinium, subgenus Oxycoccus, although some botanists believe Oxycoccus a separate genus. They grow in acidic bogs in the colder areas of the Northern Hemisphere.
The cranberry bush is low, with stems of 10 cm or less, with thin stems and small evergreens. The flowers are dark pink, with distinctive petals “reflected” leaving the style and stamens fully exposed, pointing forward. The fruit is a berry-sized authentic than the leaves. It is initially white, but turns bright red when ripe.
Carbohydrates are found in many foods. They are found mostly in foods of plant origin. There was very little in foods of animal origin except for milk which is a source of lactose.
Glucose is rarely encountered in this simple form in nature. Fructose is naturally present in fruits, corn, honey. Sucrose is composed of one molecule of glucose and one fructose molecule. This disaccharide is a carbohydrate reserve of plant species such as sugar beet or cane sugar. It is the white sugar, our table sugar. Lactose is composed of one glucose and one galactose molecule: the milk sugar. The maltose present in the malt combines two molecules of glucose.