Strong Hair Through A Balanced Diet: It Can Work With These Tips
A healthy and balanced diet is extremely important not only for our own health but also for our skin, hair, and nails. You can find out which foods provide the right nutrients here - including recipe ideas.
Which foods make hair stronger? We have summarized them for you...
Who doesn't want strong, silky, straight hair like the one in advertising? In addition to proper care, an adequate supply of micronutrients also plays an important role when it comes to our skin, hair, and nails.
It can therefore be advisable to change your own diet and pay more attention to the nutrients in the food. So that the right products end up in your shopping cart the next time you shop, we have created a list of the most important foods that can have a positive effect on your hair health.
These foods promote hair growth
Biotin (vitamin H), zinc, iron, magnesium, and omega-3 fatty acids play an important role in strengthening your hair growth and also doing something good for your skin and nails. This is why it is said: From now on, put vegetables, fruit, whole grain products, legumes, nuts, seeds, and kernels on your shopping list.
- Vegetables: Spinach contains vitamins A, C, and biotin, and broccoli provides the body with iron. Green vegetables should therefore not be missing on your plate - whether as a side dish or in a curry.
- Legumes: Legumes like lentils or chickpeas are also good for your hair. Lentils are good sources of protein, contain selenium, vitamin E, zinc, iron, and magnesium, and chickpeas are rich in zinc.
- Whole grain: Rather rely on whole grains for cereal products. Whole wheat noodles are just as great as pasta as wheat noodles. Another thing that shouldn't be missing from the shopping list: oatmeal. Oat flakes are real all-rounders: They are rich in zinc, iron, calcium, magnesium, biotin, and proteins and are particularly good as porridge in the morning.
- Nuts: Walnuts, for example, contain a lot of biotins, vitamin E, and omega-3. They are perfect for snacking and also great as a topping for porridge or salads.
- Kernels and seeds: Pumpkin seeds contain a lot of zinc and iron. They look great in salads as well as in home-baked bread. Flax seeds, for example, contain a lot of fiber and omega-3 fatty acids and can also be mixed with muesli.
- Fruit: Berries are rich in vitamin C. This vitamin is important for collagen formation and helps the body absorb iron better. You can snack on fresh berries from the field, prepare a delicious smoothie or use them as a topping for your porridge. Also good for skin and hair: apricots and bananas.
- Fish: Salmon is high in omega-3 fatty acids and proteins. Together with spinach and eggs, a great dinner that your hair will be grateful for.
Biotin for hair and nails - this is how you can provide additional support
Biotin (vitamin H) in particular gives the body exactly the right nutrients that it needs for healthy and strong growth of hair and nails. The body can only produce the water-soluble vitamin itself in small quantities. In order to meet your daily biotin requirement, a balanced diet is essential. You can achieve visible results with thin and dull hair - because the vitamin stimulates the formation of keratin, the building material of nails and hair.
Recipe tip: red lentil curry
Everyone knows this question: “What am I cooking today?” If you want to cook a dish that is tasty and good for your skin and hair: We have exactly the right recipe tip. Lentil curry with broccoli. This dish contains a lot of biotins and tastes heavenly too. You can also find detailed instructions in this recipe video. Have fun cooking at home!
This delicious lentil curry not only fills you up but is also good for your hair!
Ingredients for two:
- 200 g red lentils
- 2 tbsp organic vegetable stock
- 1 tbsp fresh coriander
- 2 hard-boiled eggs
- 50 g unsalted peanuts
- 300 g broccoli
- Some freshly grated ginger
- 5 tbsp coconut milk
- Salt and pepper
- Some chili
- Curry powder
- Optional: cumin
- Heat 400 ml water and briefly bring to a boil with 2 tbsp organic vegetable stock. Add 200 g of red lentils. Mix the whole thing well and let it soak for 5 minutes.
- Put 300 g broccoli in boiling water and simmer for about 8 minutes until the broccoli is firm to the bite.
- During this time, the unsalted peanuts can be roasted in a pan. Please be careful here, as the peanuts can burn quickly.
- Skim off the lentils and add fresh ginger. In addition, season with salt and pepper, chili, cumin, and curry as you like. Finally, add coconut milk and stir everything well.
- Place the lentils on a deep plate and spread the broccoli, the boiled eggs, the peanuts, and, if you like, decorate with a lemon wedge and fresh coriander. Enjoy your meal!
Prophylaxis and therapy of biotin deficiency state in the very rare biotin-dependent, multiple carboxylase deficiencies. For information on risks and side effects, read the package insert and ask your doctor or pharmacist.