Shiny and strong hair through healthy nutrition

 We like to talk a lot about how important good food is and how effective it can be. Good nutrition can keep the body healthy and even has the power to turn back the clock and make us healthier again. But how can you make tired and brittle hair shiny again with the right nutrition? We asked an expert.

The signs are often clear: brittle and dull hair, sometimes even hair loss, are a sign that our body is lacking important minerals, vitamins and trace elements for hair health. Iron, silicon and zinc are important nutrients for the hair. Fortunately, these can be supplied to the body through the diet.

A lot of iron is in Dried fruit, millet and oatmeal contain. Fresh oatmeal with nut milk and dried fruit is also a real power breakfast! Sesame seeds, pumpkin seeds, nuts, linseed and poppy seeds should also be on the menu more often. They are rich in iron and silicon. These superfoods can be sprinkled over a salad, blended into a smoothie or enjoyed as a snack during the day.

Particularly beneficial for limp hair are green leafy vegetables such as Spinach or chard, lettuce, parsley and dill. The fact that these foods also contain lots of antioxidants and can support the metabolism is of course a huge plus! Zinc is available in large quantities in Rye and wheat germ, eggs, cheese and wholemeal bread and seafood.

We tend to forget about our scalp and not give it the love it deserves. Here's a simple DIY recipe to stimulate scalp circulation and moisturise: Sesame oil mixed with a few drops of ginger juice (finely grate and squeeze out the ginger) - rub into the scalp once a week. Sesame oil is a popular Chinese home remedy for dryness. Applied thinly, it soothes inflammation of the skin and helps small burns to heal more quickly without being greasy.

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We are big advocates of preparing your own food. It demonstrably increases your sense of well-being and you learn to appreciate the fruits and grains. So here are two super happy hair recipes for you to try:

Dried fruit compote 

Soak 300-400g of mixed dried fruit in water for several hours (e.g. overnight). Pour the dried fruit and water into a pan and bring to the boil with 2 tbsp cane sugar, ½ vanilla pod, a little grated fresh ginger, a pinch of salt and the grated zest of a lemon and simmer for 20-30 minutes. Flavour with cinnamon and lemon juice. If necessary, add a little more hot water and sweeten to taste.
Serve cold or warm, goes well with porridge, pancakes, ice cream, sorbet, cakes, game or poultry dishes and cheese!

Salad with sesame oil

Cut 1 lettuce into strips, roughly grate 1 carrot.
Dressing: Mix 2-3 tbsp apple cider vinegar or lemon juice with approx. 2 dl warm water, dissolve 1-2 tbsp cane sugar, a pinch of salt and a pinch of turmeric in it and add approx. 4 tbsp roasted sesame oil (it should taste mild, sweet and sour). Serve with toasted black sesame seeds.

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From nutrition expert Zsuzsanna Groggyer