When you have more gray hair, you tend to color it with gray hair dye, but if you improve your eating habits and black hair grows, it's good for your health and it's easy.The color does not damage the hair or scalp, so the health of the hair is maintained.
Therefore, this time, it is effective for prevention and countermeasures against gray hair.Foods High in Tyrosine and Recommended RecipesI will introduce you.
Tyrosine is an important nutrient that serves as a material for the melanin pigment that darkens hair.is.Let's aim for healthy black hair by actively ingesting foods containing tyrosine!
CONTENTS
1. Tyrosine is recommended for gray hair measures!
2. Recommended by the editorial department!Recipes rich in tyrosine
3. Let's replenish the melanin pigment that is the source of black hair with tyrosine!
1. Tyrosine is recommended for gray hair measures!
Tyrosine is a component that becomes the material of the melanin pigment that is the source of black hair.Originally, the hair is not colored in the hair root.Cells called melanocytes produce the pigment melanin, which gives hair its color, giving it a black appearance.
At this time, if there is a shortage of tyrosine, which is the material of melanin pigment, the hair grows without coloring, resulting in "gray hair".
Tyrosine is a non-essential amino acid in proteins.It can be produced by the body, but it can also be obtained from food.for that reason,Conscious intake of foods containing tyrosine can be expected to be effective in preventing and counteracting gray hair.It is
Even if you only eat foods that contain nutrients that improve melanocyte function (folic acid, copper, vitamin B12, etc.), black hair will not grow without melanin pigment ingredients.Let's take tyrosine contained in protein together and aim for gray hair prevention and improvement.
Daily intake of tyrosine
Consider not only the intake of tyrosine alone, but also the intake of phenylalanine, which is a component of tyrosine.Phenylalanine is synthesized to tyrosine in the liver.
The recommended daily intake of tyrosine + phenylalanine for adults is 1 mg/day for a person weighing 50 kg..
(1 mg per 25 kg of body weight is converted as a recommended intake)
Tyrosine is rich in proteincheese,Soy productsA lot of it is included in, so let's eat positively.
Let's take a look at some examples of foods high in tyrosine and their content.
Foods rich in tyrosine
Amount of Tyrosine in Food (per 100g)
・Processed cheese 1300mg
・Katsuobushi 2600mg
・Kinako 1300mg
・ Koya-dofu 2200mg
・Peanuts 1100mg
・Yellowfin tuna 820mg
・Wheat protein 25000mg
Tyrosine is abundantly contained in the protein "wheat protein (gluten)" in wheat.Therefore, wheat products contain a small amount of tyrosine.Wheat gluten, in particular, is rich in tyrosine because the main ingredient is gluten.It is also found in cheese, soy products, nuts and fish.
Let's look at an example of how to include tyrosine-containing foods in your three meals.
Morning: 20g of processed cheese (260mg of tyrosine)
Lunch: Koya-dofu (10g) miso soup (tyrosine 220mg) + omelet (tyrosine 225mg)
Dinner: Tuna sashimi 100g (820g)
If you eat wheat-based food such as bread or udon noodles once a day, and three meals of protein, you won't be deficient.but,If your eating habits are disturbed even a little, you will soon run outSo be careful.
Precautions when taking tyrosine
What happens if you overdose?
Excessive intake of tyrosinenausea,headache,Feeling tiredside effects such asHowever, this is a case of taking supplements in excess of the prescribed amount, and there is no problem with taking tyrosine from food.
Good & Bad Pairings and Cooking Methods
Absorption of tyrosine increases when taken with carbohydrates.for that reason,When eating, eat a staple food such as rice, and take fruit fructose togetherLet's do it.
make brown rice the staple foodTogether with vitamin B12, which improves the function of melanocytes, it is effective in preventing and treating gray hair.Also, if you eat it with fruit, you can take not only fructose but also vitamin C, which prevents aging of melanocytes, so it is recommended.among them,Bananas contain vitamin C and tyrosine, so it's a good idea to eat one a day.is not it.
2. Recommended by the editorial department!Recipes rich in tyrosine
In order to expect the effect of tyrosine as a countermeasure against gray hair, it is necessary to take 1000 mg or moreis.It is a difficult amount to take in a sufficient amount from food on a daily basis unless you are conscious of it.Therefore, I would like to introduce recipes for tyrosine-rich side dishes and delicious drinks that you can make ahead of time!
Recommended recipe ① Plenty of dried bonito flakes
Dried bonito flakes rich in tyrosine and chirimen furikake.Once made, it can be stored in the refrigerator for several days.So, you can easily take tyrosine just by adding it to your rice every day.
Ingredients
・60g crepe
・Katsuobushi 30g
・Salt kombu 25g
・White sesame 25g
・Sugar (seasoning) 40g
・Soy sauce (seasoning) 20cc
・Mirin (seasoning) 20cc
・Sake (seasoning) 25cc
Method
① Lightly roast the chirimen over a fire and put it in a bowl.
②Put salted kombu and white sesame in a bowl.
③ Boil the seasoning sauce lightly in a frying pan.
④ Pour the sauce into a bowl, add bonito flakes and mix to complete!
Important points and tips
You can make a large amount ahead of time, but keep it in the refrigerator and eat it within 2-3 days.
Recommended recipe ② Special soybean flour drink for gray hair
In addition to kinako, banana, and soy milk that contain tyrosine, you can also take black sesame together.Black sesame contains anthocyanin, which has an antioxidant effect, and is perfect for preventing and treating gray hair.is!It's a simple recipe that just mixes with a mixer, so you can continue every day.
Ingredients
・1 tablespoon soybean flour
・1 banana
・1 tablespoon black sesame seeds
・Soy milk 200cc
Method
① Mix all the ingredients with a hand blender or mixer and it's done!
Important points and tips
Please warm it up as you like, add sugar to change the taste and enjoy.If you add too much soybean flour, it will become powdery, so be careful!
3. Let's replenish the melanin pigment that is the source of black hair with tyrosine!
So far, we have introduced foods and recipes containing tyrosine, which is a material of melanin pigment.
In your daily diet, try to actively incorporate foods rich in protein, including tyrosine.You can easily make miso soup every day by adding fish, beans, especially koya tofu and wheat gluten.hey.AlsoReplace snacks with bite-sized cheeses and nutsAnd you can replenish the amount of tyrosine that you could not supplement with your diet.
Let's compensate for the lack of melanin pigment that causes gray hair with tyrosine and aim for healthy black hair!
The following article also provides information on foods that contain tyrosine.We are introducing delicious and healthy side dishes that are easy to eat every day, so be sure to check them out!
