Kazalo:
- Najboljše sadje za rast las
- 1. Pomaranče
- 2. Jabolka
- 3. Jagode
- 4. Banana
- 5. Avokado
- 6. Ananas
- 7. Grozdje
- 8. Marelice
- 9. Breskve
- 10. Sliva
- 11. Guava
- 12. Kosmulje
- 13. Limona
- 14. Češnja
- 15. Kokosovi orehi
- 16. Papaja
- 17. Grapefruit
- 18. Dragon Fruit
- 19. Mangoes
- 33 sources
Tako kot koža stanje vaših las odraža vaše zdravje v notranjosti. Če želite zdrave, dolge in sijoče lase, jih morate oskrbeti s potrebnimi hranili, kot so beljakovine, vitamini in minerali. Obstaja veliko dodatkov in tretmajev, s katerimi lahko poskusite preprečiti izpadanje las in spodbuditi njihovo rast. Toda eden najboljših načinov za spodbujanje rasti las je dodajanje sadja v prehrano in pakete za nego las. V tem članku smo našteli 10 najboljših sadežev, ki spodbujajo rast las in njihovo zdravje.
Preberite, če želite izvedeti več!
Najboljše sadje za rast las
1. Pomaranče
Pomaranče imajo antioksidativne, protiglivične in antibakterijske lastnosti (1). Te lastnosti lahko pomagajo zmanjšati škodo zaradi prostih radikalov in izpadanje las ter preprečiti prhljaj in druge okužbe lasišča. Pomaranče so odličen vir vitamina C. Znano je, da pomanjkanje vitamina C povzroča zamašitev las in izpadanje las (2). Namesto da se odločite za dodatke, ki vsebujejo več kot zahtevano količino vitamina C, se odločite za pomarančo.
2. Jabolka
Jabolka vsebujejo procianidin B-2, ki spodbuja rast las v epitelijskih celicah las (3). Vsebuje tudi antioksidante, ki zmanjšujejo poškodbe las zaradi prostih radikalov. Jabolka lahko tudi povečajo gostoto las in vsebnost beljakovin v laseh (4).
3. Jagode
Jagode imajo antioksidativne lastnosti in vsebujejo tudi vitamin C, ki pomaga izboljšati zdravje las (5). Nepričakovani dokazi kažejo, da lahko kremen v jagodah upočasni izpadanje las in plešavost ter pospeši njihovo rast. Vendar znanstvenih dokazov v podporo tej trditvi ni. Prav tako lahko pomaga pri zdravljenju prhljaja in naredi lase mehke in sijoče.
4. Banana
Banane lahko spodbujajo rast las (6). Kakovost lasišča lahko izboljšajo tudi s preprečevanjem prhljaja in odmašitvijo por. Banane naredijo vaše lase bolj obvladljive in jim dajo lesk. Vsebujejo kalij, ogljikove hidrate, vitamine in naravna olja, ki ščitijo naravno elastičnost vaših las in preprečujejo strganje konic in lomljenje. Pomagajo lahko tudi pri obvladovanju prhljaja ter krepijo moč in sijaj las (7).
5. Avokado
Avokado vsebuje beljakovine, vitamine A, B, B1, B2, E in C, beta-karoten, linolno kislino, lecitin, kalcij, železo, kalij, fosfor in niacin (8). Ta hranila pomagajo kondiciji las in spodbujajo njihovo rast.
6. Ananas
Ananas vsebuje kalcij in vitamin C (9). Obe hranili sta pomembni za ohranjanje zdravja las. Kalcij ohranja vaše lase zdrave, pomanjkanje pa lahko povzroči izgubo las (10). Vitamin C pomaga zmanjšati izpadanje las in poveča tudi kolagen. Vitamin C je antioksidant, ki lase ščiti pred fotodamazami in poškodbami prostih radikalov.
7. Grozdje
Procijanidini, ki jih najdemo v grozdju, imajo antioksidativne, protivnetne in protiglivične lastnosti (11). Te antioksidativne lastnosti ščitijo lasne mešičke pred poškodbami prostih radikalov. Študija je pokazala, da lahko procianidini spodbujajo regeneracijo las in spodbujajo rast las (12).
8. Marelice
Marelice vsebujejo dve esencialni maščobni kislini, linolno in linolensko kislino. Pomagajo spodbujati rast las (13). Marelično olje se v Indiji tradicionalno uporablja kot olje za lase zaradi svojih mehčalnih in vlažilnih učinkov (14).
9. Breskve
Izkazalo se je, da rastlinska mešanica, ki vsebuje breskove izvlečke, spodbuja rast las v človeških dermalnih celicah papile s podaljšanjem faze anagena (15). Breskve imajo tudi antioksidativne, protivnetne in protimikrobne lastnosti (16). Te lastnosti lahko pomagajo pri izboljšanju zdravja lasišča in las.
10. Sliva
Slive imajo visoko vsebnost fenolov, zaradi česar so dobri naravni antioksidanti (17). Antioksidanti odstranjujejo škodljive proste radikale, ki povzročajo izpadanje las in poškodbe las. Ima tudi protivnetne lastnosti, ki lahko pomagajo pomiriti lasišče in preprečijo okužbe lasišča.
11. Guava
Ugotovljeno je bilo, da zeliščni šampon z izvlečki listov guave spodbuja rast las in rešuje vprašanja, povezana z lasmi (18). Guava ima tudi protiglivične lastnosti (19). To lahko pomaga preprečiti prhljaj in druge okužbe lasišča.
12. Kosmulje
Indijska kosmulja ali amla spodbuja rast las s podaljšanjem anagene faze cikla rasti las (20). Znano je tudi, da preprečuje prezgodnje sivenje las in krepi lasne mešičke (21). Ima tudi najvišjo naravno koncentracijo vitamina C, katerega pomanjkanje je znano, da povzroča izpadanje las.
13. Limona
Študija je pokazala, da lahko limona pomaga zmanjšati izpadanje las in plešavost. Pomaga tudi pri zmanjševanju prhljaja, uši in aken na lasišču (22). Limona vsebuje tudi vitamin C, za katerega je znano, da preprečuje izpadanje las.
14. Češnja
Češnje imajo antioksidativne in protiglivične lastnosti (23). Ti lahko vaše lase in lasišče zaščitijo pred oksidativnim stresom in spodbujajo zdravje las.
15. Kokosovi orehi
Kokosovo olje, pridobljeno iz kokosovih orehov, je dobro znana sestavina za nego las. Študije kažejo, da lahko kokosovo olje prodre v lasno gred in jo od znotraj hrani s svojimi maščobnimi kislinami (24). Prav tako preprečuje poškodbe las. Kokos vsebuje lavrinsko kislino, ki spodbuja rast las.
16. Papaja
Papaya is a rich source of antioxidants and contains vitamins A, C, and E (25). It helps condition hair. It also exhibits potential hair growth stimulating activity (26). Papaya also has antifungal properties that help treat dandruff (27).
17. Grapefruit
Grapefruit, like orange, contains citrus oils that are enriched with antioxidant properties. These antioxidants help reduce hair fall by combating free radicals. Grapefruit extracts were found to exhibit anti-lice activity in children (28). It can also soothe your scalp and make your hair soft and shiny.
18. Dragon Fruit
Dragon fruit juice is often used to treat colored hair (29). Dragon fruit is rich in vitamin C, which prevents photoaging (30). It contains essential fatty acids that not only nourish your skin and hair but also prevent dandruff.
19. Mangoes
Mango is rich in vitamin C, which promotes healthy hair. It is also a good source of vitamin A, which stimulates hair growth and promotes the production of sebum that keeps your scalp moisturized and healthy (31), (32). Anecdotal evidence suggests that mangoes impart shine to hair and make it soft. However, there is no scientific evidence to prove these effects.
When it comes to hair care, the market is flooded with tons of products promising miraculous results. However, many of us forget that proper nutrition is key for healthy and gorgeous locks. Consuming foods that have the right nutrients can help promote hair growth and provide your body with the key nutrients required for healthy hair. Incorporate the above list of fruits in your diet and say hello to healthy hair.
33 sources
Stylecraze ima stroge smernice za nabavo in se opira na strokovne študije, akademske raziskovalne ustanove in zdravniška združenja. Izogibamo se uporabi terciarnih referenc. Več o tem, kako zagotavljamo, da je naša vsebina natančna in aktualna, lahko preberete v naši uredniški politiki.- Milind, Parle in Chaturvedi Dev. "Oranžna: vrsta koristi." Int Res J Pharm 7 (2012): 59-63.
pdfs.semanticscholar.org/bd3c/9479b83b19867f1b8aab93033e08580b1786.pdf?_ga=2.70639448.953723997.1587217034-30823257.1587217034
- Ruiz-Tagle, Susana A., et al. "Mikrohranila pri izpadanju las." Naša spletna dermatologija / Nasza Dermatologia Online 3 (2018).
www.researchgate.net/publication/326180006_Micronutrients_in_hair_loss
- Kamimura, A., and T. Takahashi. “Procyanidin B‐2, extracted from apples, promotes hair growth: a laboratory study.” British Journal of Dermatology 1 (2002): 41-51.
www.researchgate.net/publication/11520395_Procyanidin_B-2_extracted_from_apples_promote_hair_growth_A_laboratory_study
- Tenore, Gian Carlo et al. “Annurca Apple Nutraceutical Formulation Enhances Keratin Expression in a Human Model of Skin and Promotes Hair Growth and Tropism in a Randomized Clinical Trial.” Journal of medicinal food 21,1 (2018): 90-103.
www.ncbi.nlm.nih.gov/pmc/articles/PMC5775114/
- Mani, Shankar. (2016). “TYPES AND IMPORTANCE OF BERRIES – A REVIEW.” AMERICAN JOURNAL OF BIOLOGICAL AND PHARMACEUTICAL RESEARCH . 1. 46.
www.researchgate.net/publication/318877108_TYPES_AND_IMPORTANCE_OF_BERRIES_-_A_REVIEW
- Savali, Anil Sidram, Somnath Devidas Bhinge, and Hariprasanna R. Chitapurkar. “Evaluation of hair growth promoting activity of Musa paradisiaca unripe fruit extract.” Journal of Natural Pharmaceuticals 3 (2011).
www.researchgate.net/publication/272895983_Evaluation_of_hair_growth_promoting_activity_of_Musa_paradisiaca_unripe_fruit_extract
- Kumar, KP Sampath, et al. “Traditional and medicinal uses of banana.” Journal of Pharmacognosy and Phytochemistry 3 (2012): 51-63.
www.phytojournal.com/vol1Issue3/Issue_sept_2012/9.1.pdf
- Dreher, Mark L., and Adrienne J. Davenport. “Hass avocado composition and potential health effects.” Critical reviews in food science and nutrition 7 (2013): 738-750.
www.tandfonline.com/doi/full/10.1080/10408398.2011.556759
- Sahu, Pooja, et al. “Nutraceuticals Profiling of Queen and King Varieties of Pineapple (Ananas Comosus) (Pineapple).” International Journal of Chemical Studies 2017; 5(3): 25-31.
www.chemijournal.com/archives/2017/vol5issue3/PartA/5-2-90-260.pdf
- Goluch-Koniuszy, Zuzanna Sabina. “Nutrition of women with hair loss problem during the period of menopause.” Przeglad menopauzalny = Menopause review 15,1 (2016): 56-61
www.ncbi.nlm.nih.gov/pmc/articles/PMC4828511/
- Hosking, Anna-Marie, Margit Juhasz, and Natasha Atanaskova Mesinkovska. “Complementary and Alternative Treatments for Alopecia: A Comprehensive Review.” Skin appendage disorders 2 (2019): 72-89.
www.karger.com/Article/FullText/492035
- Takahashi, T et al. “Procyanidin oligomers selectively and intensively promote proliferation of mouse hair epithelial cells in vitro and activate hair follicle growth in vivo.” The Journal of investigative dermatology 112,3 (1999): 310-6.
pubmed.ncbi.nlm.nih.gov/10084307/
- Gupta, A. & Sharma, P.C. & Thilakaratne, B.M.K.s & Verma, A.K.. (2012). “Studies on physico-chemical characteristics and fatty acid composition of wild apricot (Prunus armeniaca Linn.) kernel oil.” Indian Journal of Natural Products and Resources . 3. 366-370.
www.researchgate.net/publication/289239944_Studies_on_physico-chemical_characteristics_and_fatty_acid_composition_of_wild_apricot_Prunus_armeniaca_Linn_kernel_oil
- Sharma, Rakesh et al. “Value addition of wild apricot fruits grown in North-West Himalayan regions-a review.” Journal of food science and technology 51,11 (2014): 2917-24.
www.ncbi.nlm.nih.gov/pmc/articles/PMC4571203/
- Bo, Huang & Goo, Kang & Wang, Zhiqiang & Soon, Sung. (2015). Effect of ethanol extract of plant mixture on hair regeneration in human dermal papilla cells and C57BL/6J mice. Journal of Medicinal Plants Research. 9. 1103-1110.
www.researchgate.net/publication/292190527_Effect_of_ethanol_extract_of_plant_mixture_on_hair_regeneration_in_human_dermal_papilla_cells_and_C57BL6J_mice
- Kant, Ravi & Shukla, Rishi & Shukla, Abha. (2018). “A Review on Peach (Prunus persica): An Asset of Medicinal Phytochemicals.” International Journal for Research in Applied Science and Engineering Technology .
www.researchgate.net/publication/323258290_A_Review_on_Peach_Prunus_persica_An_Asset_of_Medicinal_Phytochemicals
- Igwe, Ezinne & Charlton, Karen. (2016). “A Systematic Review on the Health Effects of Plums (Prunus domestica and Prunus salicina).” Phytotherapy Research.
www.researchgate.net/publication/298899398_A_Systematic_Review_on_the_Health_Effects_of_Plums_Prunus_domestica_and_Prunus_salicina
- Patidar, Dr. (2018). “Preparation and evaluation of herbal hair growth promoting shampoo formulation containing Piper betle and Psidium guajava leaves extract.” INTERNATIONAL JOURNAL OF GREEN PHARMACY . 12. 10.22377/ijgp.v12i04.2263.
www.researchgate.net/publication/331322837_Preparation_and_evaluation_of_herbal_hair_growth_promoting_shampoo_formulation_containing_Piper_betle_and_Psidium_guajava_leaves_extract
- Beatriz, Padrón-Márquez & Viveros- Valdez, Ezequiel & Oranday, Azucena & Carranza-Rosales, Pilar. (2012). “Antifungal activity of Psidium guajava organic extracts against dermatophytic fungi.” Journal of medicinal plant research .
www.researchgate.net/publication/259334847_Antifungal_activity_of_Psidium_guajava_organic_extracts_against_dermatophytic_fungi
- “Emblica (Phyllanthus Emblica Linn.) Fruit Extract Promotes Proliferation in Dermal Papilla Cells of Human Hair Follicle.” Science Alert .
scialert.net/fulltext/?doi=rjmp.2011.95.100
- P., Sampath Kumar, et al. “Recent Trends in Potential Traditional Indian Herbs Emblica Officinalis and Its Medicinal Importance.” Journal of Pharmacognosy and Phytochemistry, 2278- 4136.
www.phytojournal.com/archives/2012/vol1issue1/PartA/2.pdf
- Zaid, Abdel Naser et al. “Ethnopharmacological survey of home remedies used for treatment of hair and scalp and their methods of preparation in the West Bank-Palestine.” BMC complementary and alternative medicine 17,1 355.
www.ncbi.nlm.nih.gov/pmc/articles/PMC5499037/
- Wang, Meng et al. “Characterization of Phenolic Compounds from Early and Late Ripening Sweet Cherries and Their Antioxidant and Antifungal Activities.” Journal of agricultural and food chemistry 65,26 (2017): 5413-5420.
pubmed.ncbi.nlm.nih.gov/28613901/
- Rele, Aarti S, and R B Mohile. “Effect of mineral oil, sunflower oil, and coconut oil on prevention of hair damage.” Journal of cosmetic science 54,2 (2003): 175-92.
pubmed.ncbi.nlm.nih.gov/12715094/
- Bhowmik, Debjit. (2013). “Traditional and Medicinal Uses of Carica papaya.” Journal of Medicinal Plants Studies.
www.researchgate.net/publication/326089823_Journal_of_Medicinal_Plants_Studies_Traditional_and_Medicinal_Uses_of_Carica_papaya
- Ashour, Ahmed et al. “A new aliphatic ester of hydroxysalicylic acid from fermented Carica papaya L. preparation with a potential hair growth stimulating activity.” Natural product research , 1-6.
pubmed.ncbi.nlm.nih.gov/30513209/
- Saeed, Farhan. “Nutritional and Phyto-Therapeutic Potential of Papaya (Carica Papaya Linn.): An Overview.” International Journal of Food Properties.
www.tandfonline.com/doi/full/10.1080/10942912.2012.709210
- Abdel-Ghaffar, Fathy et al. “Efficacy of a grapefruit extract on head lice: a clinical trial.” Parasitology research 106,2 (2010): 445-9.
pubmed.ncbi.nlm.nih.gov/19943066/
- D Verma, R K. Yadav, M Yadav, B Rani, S Punar, A Sharma, R K Maheshwari. “Miraculous Health Benefits of Exotic Dragon Fruit.” J. Chem. Env. Sci. Vol 5 October 2017. 94-96.
www.aelsindia.com/rjcesoctober2017/17.pdf
- Cheah, Liang Keat & Eid, Ahmad & Aziz, Azila & Ariffin, Farah & A, Elmahjoubi & Elmarzugi, Nagib. (2016). “Phytochemical Properties and Health Benefits of Hylocereusundatus.” Nanomedicine & Nanotechnology Open Access .
www.researchgate.net/publication/306291088_Phytochemical_Properties_and_Health_Benefits_of_Hylocereusundatus
- Suo, Liye et al. “Dietary vitamin A regulates wingless-related MMTV integration site signaling to alter the hair cycle.” Experimental biology and medicine (Maywood, N.J.) 240,5 (2015): 618-23.
pubmed.ncbi.nlm.nih.gov/25361771/
- Everts, Helen B. “Endogenous retinoids in the hair follicle and sebaceous gland.” Biochimica et biophysica acta 1821,1 (2012): 222-9.
pubmed.ncbi.nlm.nih.gov/21914489/