Protein in the basis of hair growth and health. Winter is a real test for the hair: when we are on the street, the hair can overheat because of hats, in the room it is dried by the air, dehydrated with batteries and air conditioners, not to mention the influence of hair dryers and styling cosmetics (it has been established that in cold seasons we use them much more often than in summer).

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Proteins, complex carbohydrates, vitamins and minerals can strengthen the hair from the inside. Breakfast is important for strengthening the hair. In the morning (before leaving home and meeting with an aggressive environment) it needs protein. So, start the day with scrambled eggs, omelet or boiled eggs.

In addition, for breakfast, lunch and dinner, try to eat more fruits, vegetables and greens. They are rich in vitamin B, which delays age-related changes (for example, the appearance of gray hair) and protects against dandruff. If fresh vegetables are difficult to find in winter, replace them with brewer's yeast, which also contain this vitamin.

Credit: Pixabay

Credit: Pixabay

Beef and pork are especially useful due to their high content of protein, vitamin B, iron and zinc. Trichologists recommend to consume 100 grams of beef 2 times a week. Pork is not advised to eat often because of its caloric content, it is recommended to eat 100 g of boiled or grilled pork once every two weeks.

Credit: Pixabay

Credit: Pixabay

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Red fish closes the list. If you eat a piece of salmon, you will get enough zinc, protein and vitamin B12. You can eat 100 gram of red fish every day. Also, you can eat cereals. Choose brown rice (in addition to vitamin B, it contains complex carbohydrates). The minimum portion of rice is 30 grams per day.

Credit: Pixabay

Credit: Pixabay

As for dairy products, cottage cheese is the best idea. You should eat it for breakfast (you can alternate it with eggs). Choose the low-fat varieties of this fermented milk product. Your hair will extract protein and calcium from it. If the fat-free cottage cheese seems to you too fresh, sweeten it with fresh fruit.

Credit: Pixabay

Credit: Pixabay

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If you try to cook these dishes with minimal heat treatment (do not fry, do not stew, bake, use grill or oven), these foods will lose less useful substances. An approximate daily meal plan, aimed to make the hair strong, healthy and beautiful:

Credit: Pixabay

Credit: Pixabay

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Breakfast: eggs in any form (omelet, scrambled eggs) or cottage cheese

Snack: a cup of cocoa with milk or yogurt with a grain loaf.

Lunch: chicken with vegetables and cereal bread with a piece of cheese.

Snack: nuts and dried fruits or one banana.

Dinner: fish and vegetables

Snack: a cup of yogurt.

Credit: Pixabay

Credit: Pixabay

READ MORE: 5 simple moves that can help reduce back and side fat

The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!

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