El cabello se puede caer por muchas razones: el estrés, el uso frecuente de productos químicos y herramientas de calor, enfermedades, cambios hormonales, entre otros. Sin embargo, lo que pocos suelen tener en cuenta cuando sufren la caída del cabello, es que la alimentación podría ser la causa mayor para el desarrollo de este problema, aunque también podría ser la solución.

Decimos que la alimentación puede ser una de las razones principales de la caída del cabello, pues a través de los alimentos nuestro organismo absorbe todos los nutrientes para funcionar correctamente a nivel interno y fortalecernos externamente. Nuestro cabello se alimenta gracias a los folículos pilosos y por esta razón es clave llevar una alimentación rica en nutrientes esenciales para fortalecerlo y promover su salud.

Cuando el cabello se cae excesivamente lo mejor es consultar con el médico para que él determine cuál es la causa de este problema. Sin embargo, sea cual sea la razón de la caída del cabello, los siguientes alimentos son claves para promover su crecimiento, prevenir y tratar la caída y conseguir que se vea suave y sedoso.

Antioxidantes

Las frutas y verduras son las mayores fuentes de antioxidantes naturales que podemos encontrar. Incluirlas frecuentemente en la dieta es clave para fortalecer el cabello y estimular su crecimiento. Se recomienda incrementar el consumo especialmente de aquellas frutas y verduras ricas en vitamina C, tales como  la naranja, el limón, el kiwi, el brócoli y la espinaca, ya que éstas son claves en la producción de colágeno, componente del cabello, entre otros tejidos.

Fibra insoluble

avena

La fibra insoluble es un alimento presente en cereales integrales, como por ejemplo: el arroz, trigo, avena, centeno, entre otros. Este alimento está relacionado con la capacidad para resistir a la insulina, que es una hormona que se relaciona con la calvicie masculina. Adicional a esto, los cereales integrales también contienen vitamina B6 y ácido fólico, que contribuyen a la oxigenación de la sangre de los folículos pilosos.

Verduras de hojas verdes

Además de ser ricas en antioxidantes, las verduras de hojas verdes también se caracterizan por sus alto contenido en hierro, que es un nutriente clave para fortalecer y estimular el crecimiento del cabello. Por esta razón, se recomienda incluir frecuentemente en la dieta alimentos como acelgas, coles de Bruselas, espinacas, radicheta, rúcula, entre otros.

Zinc

Apio para adelgazar

El zinc es un nutriente esencial para las reacciones químicas de diferentes enzimas de nuestro organismo. Entre esto se incluye la producción energética y la formación de proteínas. Una de las fuentes ricas de Zinc es la carne, la cual contiene además hierro, proteínas, vitaminas B6 y vitaminas B12, que están asociadas con la prevención y tratamiento de la caída del cabello. El zinc también está presente en otros alimentos como el apio, el espárrago, los higos, las patatas y las berenjenas.

Alimentos con biotina y ácido fólico

Estás dos sustancias en conjunto ayudan a equilibrar las actividades metabólicas de los tejidos que tienen células de rápida multiplicación, como ocurre con el cabello, las uñas y la piel. La biotina se puede consumir a través de alimentos como: el hígado, el pan de levadura, los cereales, avellanas, guisantes, salvado de trigo, banana, entre otros. Mientras que el ácido fólico lo podemos consumir a través de hígado de pollo, ternera, pavo y legumbres como los garbanzos, los frijoles y las judías.

Vitamina A

Huevo-frito

Carecer de vitamina A también puede ser una de las razones de la caída del cabello. Esta vitamina es la encargada de evitar y bloquear el secado de las glándulas sebáceas, las cuales tienen la función de ayudar a lubricar el folículo piloso, lo que es clave para reducir la pérdida del cabello. Además, la vitamina A también favorece la oxigenación de las células del folículo, fortaleciendo así el cabello y promoviendo su crecimiento. Esta vitamina la puedes consumir incluyendo en tu dieta alimentos como el hígado, los huevos, verduras en general, leche fortificada, aceites de pescado, de girasol y de oliva.

Agua

Una bebida tan saludable y económica como el agua también es clave para mantener un cabello fuerte y sin problemas de caída. Los expertos recomiendan beber por los menos 8 vasos de agua al día y también recomiendan evitar el consumo excesivo de gaseosas, refrescos, bebidas energizantes y alcohol.

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