There are various causes of gray hair, but one of them is fatigue.suchCitric acid is said to be effective in recovering from fatigue..
If you are suffering from gray hair, how about trying to actively consume foods containing citric acid?
here,Foods high in citric acid and recipes using themI would like to introduce you!
CONTENTS
1. Citric acid is recommended for gray hair measures!
2. Recommended by the editorial department!Cooking recipes with plenty of citric acid
1. Citric acid is recommended for gray hair measures!
Citric acid has the function of breaking down carbohydrates, lactic acid, and fat in the body and converting them into energy.for that reason,
By ingesting citric acid, three effects such as "fatigue recovery effect", "suppression of active oxygen generation by promoting diet", and "prevention of saccharification"Can be expected.
This energy generation is called the citric acid cycle.It has a fatigue recovery effect because it decomposes lactic acid that causes fatigue.It is said.If fatigue accumulates, blood circulation will be stagnant and the nutrients that make hair will not reach the scalp.The fatigue recovery effect of citric acid is effective in preventing gray hair.
In addition, citric acid decomposes carbohydrates and fats into energy, so it has the power to support dieting.If you take citric acid and play sports, your energy metabolism will improve, you will be less tired, and you will be able to exercise longer than usual.Obesity makes it easier for “active oxygen” to occur, which damages the hair matrix cells in the hair root and the melanocytes that produce the pigment in the hair, causing gray hair.for that reason,Dieting can help prevent gray hairIt is
Citric acid also has the effect of preventing "saccharification".Glycation not only causes aging skin such as wrinkles, dullness, and spots, but it can also cause thinning hair and gray hair.It is said that melanin, which is the black component of hair, will not be produced if the hair is glycated.If citric acid decomposes carbohydrates, glycation can be prevented, and gray hair and thinning hair can be prevented.Yeah.
Daily intake of citric acid
Let's take a look at the average daily requirement for citric acid.
2-5 mg for adultsIt has been with.
Citric acid is also present in the body, but it is said that it disappears in about 5 hours when taken from the outside.Therefore, it is recommended to take it frequently.
If you are taking it for the purpose of preventing gray hairs, you should be conscious of taking it every meal.
Foods high in citric acid
Citric acid makes you feel "sour" when you eat it.citrus fruit,plumand many others are included.Specifically, the following foods contain a lot of citric acid:
Foods containing a lot of citric acid (content per 100g)
・Grapefruit 100mg
・Kiwi 130mg
・Strawberry 400mg
・Umeboshi 400mg
・Lemon 600mg
Looking at this table, you can see that you can supply enough citric acid just by eating fruit every day.
Just putting one umeboshi in your lunch box will give you 1mg of citric acid, and eating half a grapefruit after dinner will give you 400mg of citric acid.
Some people may feel uneasy because it is considerably over the required intake,Citric acid is a component that disappears in about 5 hours after ingestion, so it is okay to ingest a lot.you know.
Points to note when taking citric acid
If you don't have enough citric acid...
There are nutrients that can cause some kind of trouble in the body if they are significantly deficient, but in the case of citric acid, it is okay to be somewhat deficient.because
Since citric acid can be synthesized in the body, there is no "significant shortage" in the first place.It is
However, citric acid has many attractive effects, so I would like you to take it firmly in your diet.
Recommended meal combination
Citric acid has the effect of increasing the absorption of calciumIt is said.Therefore, the combination of “citrus x dairy products” and “small fish x umeboshi” is outstanding.efficient intake of calcium.
Calcium is also a component that helps generate the melanin pigment necessary to create black hair, so it can be said that it is a combination that can effectively prevent gray hair.
In addition, Eat citric acid with zinc-rich foodsis also recommended.Citric acid increases the absorption rate by coating zinc.
Zinc is an essential nutrient when making cells, so if you are aiming for beautiful black hair, it is a nutrient that you should actively take.You can expect to be effective in preventing gray hair just by adding lemon to beef dishes that contain a lot of zinc.
2. Recommended by the editorial department!Cooking recipes with plenty of citric acid
It is important to take citric acid frequently.for that reason,Nutrients that are better taken from simple drinks than from meals.
So, this time, I would like to introduce two drink recipes that you can easily make using fruits that contain a lot of citric acid!
Recommended recipe XNUMX. Easy-to-drink citric acid drink with readily available ingredients
First of all,A drink recommended when you want to feel refreshed, such as a drink when you wake up in the morning or a drink after taking a bath..
Ingredients (for 1 cup)
・Carbonated water 300cc
・2 tablespoons of apple cider vinegar
・2 tablespoons of honey
・2/1 lemon
Method
① Pour carbonated water into a glass.
② Add apple cider vinegar, honey and squeezed lemon juice.
③Mix well and you're done.
Important points and tips
Drink recipes that are easy to make with few ingredients.
Apple cider vinegar and lemon juice are sold at supermarkets, so if you use them, you won't have to worry about squeezing them out, so it's even easier.
If you don't like sour taste, you can add more honey, but be careful not to add too much as it may lead to weight gain.
Recommended recipe ② Grapefruit drinking yogurt
Citric acid x calcium is a food combination that increases the absorption rate.You can use it to effectively treat gray hair.
there,Easy to make and easy to drink, recipe for "drinking yogurt" with high nutritional absorption rateI would like to introduce you!
Ingredients (for 1 cup)
・Milk 150cc
・Yogurt 10g
・Half a piece of grapefruit pulp
・1 or 2 teaspoons lemon juice
・1 or 2 teaspoons of liquid pulse sweet
Method
① Add lemon juice and liquid par sweet to unsweetened yogurt.
② Finely chop the peeled grapefruit pulp and add it to the milk and stir well to complete.
Important points and tips
It is enough to simply eat grapefruit with yogurt,Adding milk to make a drink makes it easier to drink and allows you to take in plenty of calcium, which tends to be deficient.
If you don't like grapefruit, you can use strawberries or kiwi.You can drink deliciously even if you use honey instead of par sweet.
You can make it in just 2 minutes, so please try it!
3. Prevent gray hair with citric acid!
Citric acid breaks down fats and sugars in the body with lactic acid and turns them into energy.Fatigue recovery,diet,Anti-Agingcan be expected to have an effect onNutrients that you definitely want to take not only for gray hair but also for beauty and health.
Such citric acid is effective in preventing gray haircalcium,zincIt is known that the absorption rate is increased by ingesting nutrients such asLet's take advantage of eating and take care of gray hairs efficiently!
