You hair is a defining factor in your appearance. You can shape it however you want and create a different look overnight. Taking care of your hair is therefore very important, and you can do quite a lot about it yourself. Because while age and genetics on the one hand determine how strong and healthy your hair is, also good nutrition and a good health factors, which contribute to beautiful, strong and shiny hair.

Sensitive hair

Your hair is sensitive to a lot of things: humidity and dryness, heat and UV radiation, the hairstyle you choose (do you dye it or not),
stress
, (chemical) care products and more. Still, there is much you can do to make your hair the best it can be. take care and suffer as little as possible, making or keeping your hair as healthy as possible. Because there are many different hair types are, each of which also has its own sensitivities, we try to keep the tips in this article as general as possible, so that everyone can use these basic tips can apply.

Exterior hair care

Let’s start with the tip that you shouldn’t wash your hair Don’t shampoo too often. You can confidently not wash your hair for a day or a few days. It makes your scalp and hair less likely to dry out and your skin have a normal sebum production retains. When you do use shampoo to wash your hair, make sure that it is as min possible chemicals in it. These are very harsh on the scalp and hair, damaging it. There are many natural shampoos available these days. In addition, use as little as possible the hair dryer, straightener or curling iron. The heat, coming off these devices, can easily damage hair, even down to the hair roots. The last basic tip is: make your brush and comb regular clean! This seems like an open door, but for many people it is not a habit to clean their brush properly. This leaves the dirt, such as grease and dirt, in your hair over and over again, making you want to wash it more often. And that, as we described above, is precisely not the intention if you have healthy and strong hair wants.

Hair care from the inside out

Also with foods you can take care of your hair. This can be done from the outside by, for example hair masks and the like, but also the food of the right foods affects how healthy, shiny and strong your hair is. We give a few examples. Let’s start with proteins. It has been shown that a lack of protein hair loss caused. In fact, hair follicles consist mainly of proteins. Eating high-protein food is thus a good start. Eggs We want to mention eggs separately, because they also contain biotin which is essential for the production of a hair protein called keratin mentioned. In addition to protein-rich foods are green vegetable, such as spinach and broccoli, part of a varied diet that supports healthy hair. After all, green vegetables contain a lot of vitamin A and C. Those vitamins are necessary for the sebum production and sebum is a natural grease for your hair, a kind of natural conditioner. Oily fish, such as salmon and mackerel, would be great products for hair growth. This is due to the omega-3 fatty acids, which are abundant in oily fish. Omega-3 fatty acids are in fact associated with hair growth.

Stress and smoking

After some tips on what you can do for healthy, shiny and strong hair, we also give you two tips on what not to do to keep your hair healthy. The first is to stop smoking. We understand that this is difficult for many people, but maybe this know will make it happen: smoking causes, among other things gray hair. It inhibits pigment production and hinders nutrients from reaching the hair. This will make your hair faster dull and gray. Our second tip is: avoid stress. Prolonged stress is bad for you and your health for many reasons, but stress is not recommended for your hair either. Prolonged stress can lead to gray hairbut also to hair loss, because the stress hormones have a negative effect on the hair follicles. So make sure you get enough rest (moments) and take good care of yourself.

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The “r” is back in the month. That means summer is almost at its end and the autumn and the flu season around the corner. The days are getting shorter, it is less sunny, and we are outside for less time and less often. Time, then, for our resistance slightly increase. Because while we cannot completely prevent infections, we can improve our resistance improve and reduce the risk of getting sick.

What is resistance

Your resistance is simply a function of the immune system. It causes the body to be protected from unwanted outside intruders, such as bacteria and viruses, which can cause nasty diseases and ailments entail. Here you can think of colds and flu, for example, as well as more serious illnesses. Your immune system is working around the clock to protect your body, making sure as many as seven times a day that pathogens don’t make you sick. But could use a little help sometimes, especially in the fall and winter.

Healthy and varied eating

We can’t stress it often enough, but healthy and varied food is incredibly important for a strong and healthy body. By paying attention to what you eat and drink and making sure you have enough variety, you ensure that your body gets all the nutrients gets in that it needs. In doing so, it is especially important to sufficient fiber getting in. In fact, fiber plays an important role in increasing the resistance, because they are essential for the microbiotics in our intestines. Die microbiotics fight against bacteria, which want to enter our body and thus are an important factor when it comes to our resistance. At the same time, it is also important to have enough (water) to drink, so that you don’t suffer from constipation because of the fiber and so that toxins can be properly drained.

Vitamin C and D

That vitamin C is important for a good resistance we probably don’t need to tell you, but it definitely belongs among these tips. This vitamin is a antioxidant, which ensures that your resistance is maintained and that the body can attack outside invaders. An important component in a healthy diet So. Vitamin C is mainly found in citrus fruits, kiwis and berries, as well as in vegetables, such as peppers! In autumn and winter it is recommended to take extra vitamin C to swallow from a jar. You basically pee out excess vitamin C, but be careful, because too much can cause symptoms. In addition to vitamin C is also vitamin D important for resistance. Normally, our body gets that from the sun, but in the fall and winter months, we don’t get enough sun to make enough vitamin D. Also for this vitamin, the advice is to use in the dark months a supplement to swallow, the darker your skin tone, the higher the dosage should be. A deficiency of vitamin D has a negative effect on the absorption of calcium from nutrients (and thus on bones and teeth), as well as on skin, muscle flexibility and our energy levels. People with vitamin D deficiency are more quickly and frequently tired.

Relax and exercise in moderation

Rest and relaxation are key words when it comes to a good resistance. The body and immune system need rest and relaxation in order to properly recover and be able to focus on their core tasks. So also provide sufficient sleep. In addition, provide enough exercise. Movement provides a good blood circulation and that allows everything involved in a good immune system to do its job properly. Move well with mate, because with too much (heavy) physical exertion, your body uses up too much energy, leaving too little to use for proper resistance. So look for a beautiful balance and move any hello a little by walking and biking and exercise intensively a few times a week.

Rather not do it

Besides there are things, which you can do to increase your resistance, there are also things, which just for a lower resistance resistance. Smoking reduces the resistance in the lungs. lungs. Smokers are therefore more susceptible to virus infections. Also many and often alcohol drinking reduces resistance. Alcohol can make it immune system even with just one night of heavy drinking deteriorate. So drink in moderation.
Stress
and fatigue also contribute to lower resistance. Because the body is constantly in a state of preparedness is, it does not have the ability to (properly) recover. Here deteriorates the function of the immune system and you are more susceptible to disease.

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Also check
superfoods at a glance (part 1)

When we think of
superfoods
think, we soon think of all kinds of exotic products, such as goji berries, chia seeds or raw chocolate. Products from faraway countries, pure from nature, packed with vitamins, minerals and more. Yet you can also find many superfoods closer to home. They may even be products, which you have been using for a long time, but didn’t even know they can fall under the heading of superfoods. Hence, in this article, we list a number of ‘local’ superfoods and their
health benefits
listed for you.

Garlic

Garlic is used incredibly often in the kitchen and can do a tremendous amount for your body. For that you don’t even have to eat a lot of it, a few cloves a day is enough. Among other things, garlic is full of potassium, phosphorus, calcium and magnesium and contains small amounts of vitamins (B1, B6 and B11). Garlic can be the lower blood pressure and thus supports the circulatory system. In addition, it works anti-inflammatory and antibacterial, antivirus and antifungal. It is best to eat garlic raw (for example, in a dressing) and together with fats or oils, such as olive oil. In this way, the substances, which only dissolve in oil, are also well absorbed by the body.

Blueberries

Blueberries and many other purple fruits, such as elderberries and red cabbage, it contains a blue plant pigment called “anthocyanin. This substance is also found in the exotic açai berries and is a valuable secondary plant material. Blueberries also contain many vitamin C and antioxidants, but also potassium, zinc, folic acid and iron. Blueberries are said to help with a better digestion and bowel movementsbut are also good for the blood vessels and urinary tract. A berry full of good nutrients, which you can just go pick yourself in the woods in June and July!

Walnuts

Walnuts contain many important nutrients and you can collect them yourself during a nature walk! Please note that notes high-calorie are, so don’t eat too much of it. Because they are full of proteins, fiber, minerals (potassium and magnesium among others) and unsaturated fatty acids are present, nuts definitely belong under the heading of superfoods. The walnut is even the nut with the most omega-3 fatty acids and the most antioxidants. It therefore protects against free radicals and helps to lower the cholesterol content. A handful of walnuts is also considered a good local alternative For the exotic avocado. A handful of walnuts daily would also help against high blood pressure and make you more resistant to stress ability.

Green (leafy) vegetables

You’ve probably heard it before: green vegetables are good for you. This is not a fable, but a fact. Two examples are broccoli and kale. Two absolute local superfoods. They are vegetables with an awful lot of health benefits. Both vegetables are all-rounders and in addition to their anti-inflammatory qualities a overall positive effect on the body by being rich in essential vitamins and omega-3 fatty acids.

Flaxseed

Linseed from Europe is seen as a local alternative For chia seeds. The seeds are just as nutritious and even have a higher content of proteins and omega-3 fatty acids, including alpha–linolenic acid. Because of this, flaxseed is good for heart and blood vessels. Flaxseed is mainly used to promote the stool, because it is very rich in fiber, which fills up with moisture in the intestine. In this way, it cleanses the gut. The fiber also reduces the rate at which sugars are absorbed into the blood, making it the regulates blood sugar. The seeds also contain polyphenols, which are rich in antioxidants.

Oats

Oats grows in large parts of Europe and is a high quality carbohydrate, which really shouldn’t be missing from any kitchen. Oats contain a large quantity of fibres and many minerals, such as magnesium, phosphorus, iron and zinc. In addition, oats are also the cereal with the highest content of vitamin B1 and B6. Scientific research shows that the fiber in oats is the cholesterol content in the blood can be lowered if you eat about 75 grams of oatmeal daily. The small amount of oil in an oat grain is made up of 80% unsaturated fatty acids. Starting each day with a little oatmeal is very healthy. Just be careful not to take in too much. This is because oats contain the substance phytic acid and if you have too much of this in your body, the absorption of minerals such as magnesium, iron and calcium is inhibited.

Seaweed

Seaweed: vegetables from the Dutch sea. It’s not the first thing you think of when you think of seaweed perhaps, but it’s incredibly healthy. It is packed with protein, vitamins (e.g. B12), minerals and trace elements. Among other things, seaweed helps to regulate blood sugar levels and the cholesterol levels. In addition, seaweed can contribute to the recovery of the natural balance in the mineral balance of your body, which ultimately leads to a healthier intestinal environment. Seaweed is easy to prepare. You can eat it in a variety of ways and add it to your diet. For example, you can start by adding seaweed to soups or add it in dried, ground form as flavoring in dishes.

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There are many foods with positive health effects. For example, we already wrote about ginger, turmeric and lemon, but there are many more products, which can have a positive effect on our health. Nuts, avocado, garlic and oily fish also have nutrients, which are good and necessary for a healthy body. And then there are foods such as goji berries, hemp seeds, acai and alfalfa, which are packed with vitamins, minerals and other substances and are therefore called superfoods are called.

What are superfoods?

Superfoods are foods with a high so-called nutrient density. This means that compared to regular fruits and vegetables, they contain more nutrients, such as vitamins, minerals, antioxidants and good fats. Superfoods are said to therefore make an important contribution to good health and are a good addition to a healthy diet. However, the Nutrition Center believes that superfoods do not exist because the claimed health effects of superfoods are generally insufficiently scientifically substantiated. They emphasize eating healthy and varied foods; to get all the important and necessary nutrients in that way. The term “superfoods” is otherwise not protected and may be used by anyone. Most superfoods in the Netherlands come from abroad and are mainly available in dried form, as purees or extracts or in capsule or powder form. However, there are also local fruits and seeds, which have a high nutrient density and can be classified under the label superfoods.

Vitamins, minerals and more

As mentioned, superfoods are superfoods are full of good nutrients. Exactly what is in them varies, as superfoods come in all shapes, sizes and colors. The nutrients, which superfoods are known for and can have a positive effect on your health, are: vitamins, minerals, antioxidants, omega-3 fatty acids, dietary fiber, protein, amino acids, and secondary plant substances (color, fragrance, and flavor compounds, such as polyphenols, flavonoids, and anthocyanins). Because many superfoods come from distant countries and undergo a long transport route and many processing steps before they reach us in Europe, the nutritional value is lower than if you were to consume the superfoods locally. Locally, by the way, there are foods in Europe, which you can classify under superfoods. Superfoods can make your daily diet thus enrich it enormouslybut are not no substitute for a healthy and balanced diet.

Cons

It sometimes seems like there are only benefits to superfoods. As if eating it makes you instantly healthier and as if there were no adverse effects to be. Unfortunately, that’s not the case. In principle, there is nothing wrong with nutrient-rich fruits and seeds and they are good for your health. Even with superfoods, however, you must be careful to avoid them, just like regular foods, moderately EAT. After all, too much is never good. Some superfoods, in addition to the healthy nutrients, also contain nutrients, which are less good for your health. For example, cocoa is said to have a beneficial effect on the blood vessels due to certain substances, but chocolate also contains a lot of saturated fat, which actually increases the risk of cardiovascular disease. An excess of certain superfoods can also lead to other health complaints. For example, a large amount of goji berries can lead to symptoms such as nausea and vomiting. In addition, there is always the risk of allergic reactions. So always pay close attention to what you eat and make sure that you well-informed are (by yourself or another). If you are on medication, always check that the superfoods are compatible with the medication.

Examples of superfoods

There are of course many different superfoods and you can also make countless different lists of the best or most important superfoods, which are. In the end, it all depends on the benefits you are looking for in food and what you want to add to your diet. We’ll go into more detail about some superfoods in a future article, but we’ll mention a few in advance so you have somewhere to start in your search for what best suits you and your situation. Superfoods include: raw cacao, chia seeds, goji berries, coconut oil, ginger, turmeric, chlorella, wheatgrass, ginseng and moringa. As local superfoods, we can add: dark leafy vegetables (like spinach and kale), garlic, blueberries, walnuts and millet.

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