Why creatine is the magic ingredient for hair

We will learn what creatine is, its benefits for hair, and its most important sources, as it is one of the most important components of hair, as it strengthens and softens its follicles.

: table of contents

What is creatine?

Functions of creatine in the body

Creatine sources

What is creatine?

Creatine is known as the protein found naturally in the hair. It is the protein that contributes to strengthening the hair and making it shiny. It may be found in smaller quantities in people who have curly hair, which causes it to become rough and dry. It is also responsible for the strength of the hair and its shiny and smooth appearance . Over time, we lose the natural keratin present in the hair

Functions of creatine in the body

Increasing the size of cells by providing them with the necessary water and moisture

Increase endurance while exercising

Reducing myostatin levels in the body, which may slow down and reduce the processes of muscle growth and hypertrophy.

Improving signals and connections between cells, which increases the effectiveness of muscles in repairing any damage

Reducing the breakdown of proteins, which increases muscle mass in the body

Creatine sources

Red meat (beef and sheep)

Red meat is considered one of the most complete food sources of protein because it contains almost all the amino acids suitable for building muscle. In addition, red meat is rich in vitamins such as vitamins A, E, B3, B12, B6 and minerals such as iron, zinc and selenium. Beef contains a high percentage of it, especially steak. Creatine in steak: 5 grams per kilogram of uncooked beef

 

Chicken

Among all the types of poultry eaten in the world, chicken is considered one of the most common, as chicken meat is considered a source of lean meat, which contains a high percentage of protein and creatine.

 

Every 100g of boneless chicken meat contains 23.2g of protein and creatinine 3.4g/kg.

In general, chickens raised at home and outside cages contain more creatine than those raised in cages and fed low-quality food.

 

Mutton _

Lean lamb is considered beneficial for the body, in addition to other meats such as low-fat beef and chicken

Replacing lean beef and chicken with lean lamb reduces body fat and improves the heart

Lamb is a rich source of creatine and high-quality proteins

In addition, it contains a large amount of vitamins and minerals such as iron, zinc and vitamin B12

The percentage of creatine is estimated at 5 g/kg of uncooked meat

 

Wild animal meat

Wild animals are the richest dietary sources of creatine, and include the meat of rabbits, deer, elk, ostriches, buffalo, wild ducks and other wild animals. The meat of wild animals contains a much lower amount of calories, and most of their body tissues are free of saturated fats, and the fats they contain are unsaturated fats, which are necessary for joint health. And the heart

 

Fish

Fish is a natural source and provides good quantities of it. On average, a large fish contains 2 grams of creatine. Farmed fish do not contain this amount due to the difference in their nutrition. Therefore, it is preferable to eat wild fish because they are the richest in creatine and protein as well.

 

Soybean products

All materials made from soybeans, such as cheese, oil, and soy milk, contain genistein, which enhances the production of creatine in the body