File of the category: Lifestyle

What nutrients take part in the growth of the hair and which are the foods more recommended to reduce their fall?

The increase of the fall of hair at the times of transition (summer-autumn and winter-spring) is very common, as much in men as in women. Factors as stress, the mood, hormonal cycles or the genetics, are very important in the regeneration of the hair; but also the feeding. Many are the nutrients that bear one close relation to the hair health.

  • Energy: a little ingestion of calories brings about a deficiency in the energy that needs the matrix the hair to be able to grow. For this reason, people who follow very strict diets, that contribute very few calories, usually have a very fine hair, fragile and of very slow growth, and even can suffer loss of hair generalized as of the first month.
  • Essential amino acids: they are those amino acids that our organism cannot synthesize through metabolic routes, and that therefore must be ingested through the diet. A deficit maintained in the ingestion of these usually brings about the formation of hair very fine, with a low pigmentation and of a low density, that is to say, very dispersed.
  • Vitamin B9 and Hierro: these two nutrients are basic in the production of new cells of the organism, therefore, they play an important role in the formation of cells in the root of the hair.
  • Vitamin C: this vitamin is essential for the collagen production, protein that contributes elasticity to the hair follicle; in the same way, a maintained deficit of this vitamin can cause a hyperkeratosis or rigidity in the root of the hair.
Rations - Eggs - Egg of hen

Rich foods in the nutrients before commented.

To part of these nutrients, other substances have been identified that consumed of sufficient form cannot cause an increased loss of hair. Among them it is possible to emphasize vitamins of group B that provide a greater force and brightness to the hair. In this sense, a food is especially rich in these vitamins: the beer leavening. If in addition it is decided on a leavening of beer enriched in Zinc, power still more the fortificador effect of this product.


The beer leavening tastes salty slightly, reason why she is perfect to be added to soups and creams of vegetables, and even as condiment.

Nevertheless, this is not everything, since nourishing factors as maintaining a correct hydration are not due to neglect, drinking as minimum 8 glasses of water to the day, eating vegetables and fruits that to water and nutrients will contribute to us, and ingesting moderate amounts of olive oil; as well as a sufficient consumption of blue fish, since thanks to their high Vitamin concentration D and essential fatty acids Omega, as much facilitates the formation by the root, as of the own hair.

Therefore, good ally to maintain correct state of hair is to follow always diet sufficient (to secure all the energy that our organism needs), balanced (not to suffer deficiencies of any nutrient) and varied (benefitting to us from all the properties that a full diet of color can contribute to us).


  1. Love KT, Rashid RM, Mirmirani P. Does D to matter? The role of vitamin D in hair disorders and to hair follicle cycling. Dermatol Online J; 2010.  
  2. Camacho F, Garcia MJ. Fall of the hair in the woman. Toko-Gin Pract; 2002.
  3. Garcia-Navarrese X, Corella F, Roé and, Dalmau J, Puig LL. Vitamins, minerals and hair health. Professional pharmacy; 2006. 
  4. Goette DK, Odom RB. Baldness in crash dieters. JAMA; 1976. 
  5. Harrison S, Berfeld W. Diffuse to hair loss: its triggers and management. Cleve Clin J Med; 2009. 
  6. Jiménez JJ, Yunis AA. Vitamin D3 and chemotherapy-induced baldness. Nutrition; 1996. 
  7. Takahata K, TAda M, Yazawa K, Tamaki T. Protection from chemotherapy-induced baldness by docosahexanoic acid. Lipids; 1999. 
  8. Vidal E. The foods that will help you to restrain the fall of the hair.; 2012. 

What food foods or groups must especially consume the women during the menopause?

The period of the climacteric includes three differentiated stages good: the 2-4 previous years to the disappearance of the menstruation, the period of menopause or total disappearance of the menstruation, and the year subsequent to this process. Not only the process is due to consider subsequent to the disappearance of the menstruation, since for this moment surely changes in the organism will have taken place, which do not have because to present symptoms. During the course of these three stages they are going away to produce hormonal changes that are going to condition factors as the metabolism, the corporal composition or the psychological state.

Although each case is different, several aspects can be established to approach during the climacteric:

- Prevention of the obesity, mainly at abdominal or central level.

- Bony conservation of mass

- Promotion of the muscular state

Derivatives of these premises, are recommendable that the women during the climacteric pay special attention to certain type of food groups:

- Milky: These represent the main nourishing Calcium source. He is preferable that is consumed in their skimmed version and avoiding the addition of sugar, honey or jam. In order to cover the needs with this mineral in the women majors of 50 years, it is necessary to ingest of daily form 3 rations of milky, which would include, a glass of milk, a piece of cheese and two yogurts.

- Rich vitamin foods D. Approximately, this nutrient is in the blue fish, some milky ones and in the animal liver certain.

- Vegetal: By its content in fiber, vitamins and minerals, and its little contribution in calories, is the perfect food group to satiate the organism of a healthful form. In general population he is recommendable to consume minimum two rations of vegetables and vegetables to the day, although in the case of the women during the menopause he is advisable who increase the amount of vegetables to three daily rations; which can be consumed in the form of salads, cold vegetable creams or I warm up, boiled vegetable, vegetable barbecue, crushed in the form of gazpacho, etc.

- Farinaceous with a high fiber content, especially, to base the carbohydrate ingestion on vegetables or integral cereals. Consumed with moderation and distributed well throughout the day, thanks to its high content in fiber and its saciante power, they help to reduce the risk of suffering obesity.

Finally, it is possible to emphasize once again, that this cambiante between his different stages and in different women is a process very. For this reason, not always he is effective to provide some recommendations of general form, since in many cases the individual treatment on the part of a endocrinólogo or dietista-nutricionsta will be necessary.


Are the chocolatinas the foods that more sugar they have?

As it is possible to be observed in the following nutritional pyramid, propose by the Foundation Mediterranean Diet, in his peak or it divides more discharge are the candies, which consider products of sporadic consumption.


Source: Foundation Mediterranean Diet

The chocolatinas are classified within this food group, reason why its consumption must be very precise. This is due to its high fat and added sugar content, between which are great amounts of saturated and greasy fats trans, both very little recommendable for the cardiovascular health. In addition, the studies are already many that have demonstrated the close relation between a high sugar consumption, with the obesity and the diabetes.

In spite of this, there are many other products that contain great amounts of sugar, mainly those highly process, as they are the refreshments, the industrial juices, the industrial baker's shop or the treats.

Analyzing the comparison between a one chocolatina and softdrink can (330 ml) (45 g), it is observed that the sugar content of an only softdrink can is higher than the one of a chocolatina.

  Energy (kcal) CH (g) Sugars (g) Proteins (g) Lipids (g) AGS (g) AGM (g) AGP (g) Cholesterol (mg) Fiber (g) Vitamin C (mg) Calcium (mg) Sodium (mg) Iron (mg)
Chocolatina 191 31.5 29 1.2 7.3 6.7 0.2 0.05 0 0.14 0 34.2 117 0.41
Refreshment 137 36 36 0 0 0 0 0 0 0 0 3.3 36.3 0


This comparison can draw attention, since it lies down to avoid certain food type as the chocolatinas, whereas others of daily consumption as they are the refreshments, can happen unnoticed. By this, he is very interesting to pay attention to the labelling and nutritional information of products, since of these very useful information can be extracted exceeds what amounts of different nutrients and substances we are ingesting.


It is good for having dinner pineapple in his juice with skimmed yogurt sweetened?

As we commented previously in a published question, the best fruits to eat at night are those with a minor contained in sugar. Between these, is pineapple, and especially the pineapple tinned in its juice, since on the contrary that syrup pineapple, pineapple in its juice contains less sugar. On the other hand, sweetened skimmed natural yogurt is the best one of the options of milky desserts, since the Calcium contribution and proteins are very correct, and its content in sugars and lipids is very low.

Nevertheless, although pineapple in their juice and natural yogurt is a very correct combination, they are not foods sufficient to take in a dinner. Not even in people who realise very low diets in calories, or thinning diets, are recommended to them to take so concise dinners.

Considering the nutritional balance, in any main food (eaten or it has dinner) they must be present three food groups: the carbohydrates, the proteins and the vegetables. A dinner would have to consist of some farinaceous one, as it can be the potato, the rice, grazes, the vegetables or the bread; combined with meats, fish or eggs, and a good amount of vegetables, which can be prepared in the form of salad, vegetables boiled, vegetable cream, etc. Of the combination of these three food groups obtains the nutrients necessary to maintain a correct nutritional state, since only ingesting pineapple in their juice and yogurt, we are stopping eating other foods with very necessary nutrients for our organism, such as the fiber, the amino acids and many vitamins and minerals.

In the case of some hypocaloric diets or diets of thinning, it is recommended not to take carbohydrates during dinner, since after this food the physical activity is very low. Nevertheless, this is a very general recommendation that is not due to consider of individual form or without to be consulted with a dietista-dietician.