Hair is mainly composed of keratin protein. The process of keratin synthesis and hair growth requires a sufficient amount of vitamins and minerals such as vitamins A, C, B-complex (especially biotin), iron, zinc and omega-3.
When these nutrients are deficient, the body is prone to hair loss, slow hair growth or weak hair.
Nutritional medical studies show that a diverse diet of green vegetables, fruits and sufficient protein sources helps support healthy hair growth by ensuring protein synthesis, good oxygen transport for the scalp and reducing oxidative stress - a factor causing chronic hair loss.
Dark green vegetables such as spinach, kale, and broccoli are rich sources of vitamins A and C - these substances are involved in the production of sebum and collagen, which are very important in healthy scalp and supporting hair follicles to function effectively.
Vitamin A helps regulate natural oil production, keeping the scalp healthy, while vitamin C is an antioxidant that protects hair follicles from oxidative stress.
Vegetables such as carrots contain a lot of beta-carotene - a precursor to vitamin A, which also contributes to the essential vitamin requirement for hair and is converted into vitamin A by the body after digestion.
Many epidemiological studies and nutritional analysis show that consumption of green vegetables and plant-based products rich in phytonutrients has a positive relationship with hair health, supporting long-term hair growth and reducing breakage.
The liver is a key metabolic and detoxification organ of the body. Foods rich in antioxidants, sulforaphane, lutein, cynarin, isothiocyanate, commonly found in some vegetables have been scientifically studied to help protect liver cells, increase the activity of detoxifying enzymes, reduce oxidative stress, and improve fat metabolism - an important factor for healthy liver.
Nutrition experts from reputable organizations such as the American Dietary Association (AND) and practice food studies encourage a diverse diet of green vegetables, cruciferous vegetables, dark leafy vegetables, combined with lean protein and healthy fat sources to support both hair and liver.
This not only provides the necessary nutrients for healthy hair but also creates a favorable endocrine and metabolic environment for the liver to function effectively.
