We have to talk about the ingredient—which can replace cheese, among other things—recommended by experts to prevent hair loss. Something that is of interest all year round, but that is especially interesting in autumn when the seasonal fall has its aggravation. And more so, when the hours of sunshine are reduced and the vitamin D deficit increases. Before talking about the properties of nutritional yeast, it is fair and necessary to emphasize that we cannot rely on the benefits of a single ingredient or food to strengthen the hair, since preventing hair loss involves not only following a healthy and balanced diet in which the supply of certain vitamins and minerals is reinforced, but also a healthy lifestyle that includes good hair habits, physical exercise and rest.
The benefits of nutritional yeast
When we spoke with nutritionist Beatriz Larrea about the diet for beautiful hair and the foods and ingredients that help to achieve it, she told us about the properties of nutritional yeast: "It contains a perfect combination of amino acids and B vitamins. It is a complete protein as it contains the 8 essential amino acids (just like quinoa and hemp) so adding it to your diet will provide you with amino acids", he explained in reference to this ingredient that can be found in powder form to add to our dishes and give them a different flavor. "And it can be a good alternative to replace dairy products since its flavor is similar," Larrea pointed out. In addition, it is also an important source of fiber.
Nutritional yeast can be a substitute for cheese
The psychonutritionist Itziar Digón explained that this yeast can be added to pasta as a substitute for cheese. "Its flake form and its flavor and texture are very reminiscent of grated cheese, but with added goodness because it has amino acids, fiber, minerals and vitamin B," she said. Larrea and Digón are not the only experts who have spoken of its benefits, as Maroussia Sampsidis, the nutritionist behind Sisterhood Nutrition, says that this yeast should be incorporated into the diet because of its cheese-like flavor and its ability to provide complete proteins, vitamin B12 (when yeast is enriched with this vitamin), minerals and antioxidants.
How much nutritional yeast to take (and how)?
Larrea told us that the recommended amount to promote hair health is around three tablespoons a day: "This provides more than the recommended dose of B vitamins, which provides energy to your body so it can build strong and healthy hair". How can we include it?
- To a whole-grain pasta dish, as a substitute for cheese.
- In a salad. Sampsidis recommends a Caesar salad with this yeast, replacing the bread croutons with crunchy chickpeas, the chicken with tempeh and the anchovy and egg sauce with a cashew cream.
- To make healthy homemade sauces with coconut, arugula, Parmesan cheese, walnuts, nutritional yeast and, of course, turmeric, as recommended to us by Rocio Graves.
- As a flavor enhancer in soups, stews and vegetable creams.
It is not the same as brewer's yeast
It is important to note that nutritional yeast is not the same as brewer's yeast. And although both are non-fermenting yeasts and have an interesting nutritional profile, they do have some differences. One of them is the taste, as brewer's yeast is more bitter. But it also has properties at the capillary level. The dermatologist Carlos Morales Raya advises that if you are going to take a supplement that favors capillary health, it is good if it contains brewer's yeast (as well as biotin, zinc or vitamin E). Although this yeast can also be found in powder form. In fact, Roberto San Antonio-Abad, president of the National Association of Professionals and Freelancers of Natural Therapies (COFENAT), advises adding a spoonful of brewer's yeast and wheat germ to our breakfast to prevent hair loss, starting to take this mixture 21 days before the change of season and 21 days after.
- The anti-inflammatory superfood that nutritionists include in their diet (in breakfasts, lunches and dinners).
- I wouldn't change my hairline until a hair expert told me this.
- The (unexpected) cheese that nutritionists recommend when you want to control your weight.
This story first appeared on vogue.es
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