collagen rich foods for hair

It also brings additional health benefits to your skin ( Boyera et al. The body converts this compound into vitamin A, which is linked to good hair health. A deficiency in either of these nutrients has been linked to hair loss. Beans are a high-protein food that often contain the amino acids necessary for collagen synthesis. Certain “collagen-boosting foods” that are rich in antioxidants and vitamin C also help to support collagen levels. Walnuts. Not to mention, chicken is rich in protein. Bill BochGetty Images. CABBAGE Supplements. Summary Spinach is loaded with folate, iron, and vitamins A and C, which may promote hair growth. It also brings additional health benefits to your skin ( Boyera et al. Add a few bits to your salads. Proline, glycine and lysine are the three amino acids that are important for the synthesis of collagen. Then wrap your hair in a clean towel. Sweet peppers are an excellent source of vitamin C, which may aid hair growth. It’s no secret that over time, the body starts to decrease collagen production, which can affect areas such as the face, eye contour, and hair. Best Collagen-Filled Foods. In turn, the hallmark signs of aging (i.e., wrinkles, hair loss, joint pain, etc) are linked to a lack of collagen production. They also provide many other hair-healthy nutrients, including iron, biotin and folate (41). It is one of the most abundant components in the skin and bones, associated with the formation of bone cells, cartilage, skin. Collagen is the glue that holds the body together. When it comes to collagen, both supplements and collagen-rich foods are good choices. Vitamin C rich diet: Vitamin C can help stimulate the production of collagen in your skin and prevent damage caused by UV rays. A single navel orange contains 139% of the recommended daily value (RDV) of vitamin C[*]. Deficiencies in protein and iron have been linked to hair loss (1, 10). Spinach is also a great plant-based source of iron, which is essential for hair growth. It has been linked to hair loss and the graying of hair (5, 6). All of these substances can benefit the nails, hair, skin, as well as joints. 1. The 5 Best Vitamins for Hair Growth (+3 Other Nutrients), How to Grow Hair Faster: 6 Tips for Growth, Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT, Debra Sullivan, Ph.D., MSN, R.N., CNE, COI. Antioxidants can help protect hair follicles against damage from harmful molecules called free radicals. 7 Foods Rich in Collagen. Summary Shrimp are a great source of protein, B vitamins, zinc, iron and vitamin D, which may aid hair growth. We include products we think are useful for our readers. A 1-ounce (28-gram) serving of flaxseeds provides 6,388 mg of omega-3 fatty acids. What’s more, sweet peppers are also an excellent source of vitamin A. A handful of nuts, pistachios, pine nuts, hazelnuts, or chestnuts can be a good way to take care of your skin. As the body ages, it loses collagen. Vitamin C is the precursor to collagen production. Some essential oils can improve the health of your hair with very little risk of side effects. 4 Bone Broth. Supplementing with collagen is a natural solution to thickening your hair because collagen provides your body with nutrients it needs to build healthy hair and hair follicles. Chicken. Despite being very low in fat, shrimp also provide a small amount of omega-3 fatty acids. These fats cannot be produced by the body, but are essential building blocks of your cells. Analysis and Treatment for all Kinds of Alopecia. Well, you’re in the right place to find out….. Before you attempt to increase dopamine with supplements, it is essential that you understand why you need that “special boost” in the first place…. Eggs are a great source of protein and biotin, two nutrients that may promote hair growth. Here are the Top 10 Foods that help to boost collagen production naturally. bhofack2Getty Images. Therefore, it is best to maintain good lifestyle habits and follow your doctor’s instructions. Chicken skin is another good collagen source, and chicken meat has essential amino acids that your body needs to make collagen [*]. Still, some believe that if prescribed by a physician, supplements may help maintain muscle, bone, and joint health; but always within the framework of a balanced diet and proper exercise routine. In other words, when you ingest a collagen supplement, it does not go directly to that “scar” you want to eliminate or a specific knee joint you may want to improve. Eggs. We explain the reasons why and how to make an egg yolk hair mask. Joel here; A graduate of Herbalism & Naturopathy Medicine School. This mineral helps support the hair growth and repair cycle. Nutrition is key to preserving and stimulating collagen in the hair. However, the research on spermidine and hair growth is fairly new, so more studies are needed before health experts can make recommendations on spermidine intake. We will review other wonderful collagen benefits as well. As you’ve learned today, collagen is a protein that is present in the body. These promote the follicles’ oxygenation, remove the accumulation of free radicals, and help your hair be much stronger, healthier, younger, and shinier. You can help your body produce more collagen by eating lots of glycine- and proline-rich foods like chicken, beef, fish, dairy, eggs, and beans. Strengthen your hair with this homemade hydrolyzed collagen mask. Summary Fatty fish like salmon, herring and mackerel are great sources of omega-3 fatty acids, which have been linked to improved hair growth and density. 1 Fish (with the Skin!) Vitamin A helps the skin glands produce sebum. A complete and balanced diet including at least four eggs per week is recommended. Eating Top 10 collagen rich foods helps to boost collagen production in the body and also collagen rich foods helps to get Youthful Skin Naturally. It is responsible for not only your hair’s elasticity and strength, but also for keeping it young, shiny and growing healthily. Avocados are delicious, nutritious and a great source of healthy fats. You’ll absorb them both, and they’ll both offer you similar benefits. However, there are only a handful of studies on omega-3 fatty acids and hair growth. 39. How To Use Collagen For Hair 1. are filled with it. These professionals can help you choose what is best for you and, best of all, how to maintain it over time.eval(ez_write_tag([[300,250],'thewellnessroute_com-mobile-leaderboard-1','ezslot_11',165,'0','0'])); Many people consider that to maintain beautiful and luxuriant skin for a longer period of time, it is necessary to take collagen daily after a certain age. However, flaxseeds provide a type of omega-3 fatty acid that is not used by the body as efficiently as the omega-3s found in fatty fish. Moreover, they’re full of useful compounds for protecting your skin from sun damage. This makes them one of the best foods to consume for optimal hair health (4). Oxidative stress occurs when free radicals overwhelm the body’s antioxidant defense system. Spirulina. 2 Red Bell Peppers. However, biotin deficiencies are uncommon if you consume a balanced diet. You can also roast … Healthline Media does not provide medical advice, diagnosis, or treatment. Summary Sweet peppers are a rich source of vitamins A and C, two nutrients that help ensure hair stays healthy and that may aid hair growth. Eggs. There's only anecdotal proof that you can use castor oil for hair growth. More research is needed to determine whether increasing the collagen you consume — whether in the form of collagen-rich foods or a collagen supplement — can help your body to make the keratin it needs for thicker, healthier hair. What’s more, vitamin C helps the body absorb iron from the diet. Oysters are one of the best food sources of zinc (31). If you have brittle nails, dull and weak hair, cellulite, wrinkles, fine lines, or any of the other skin or hair issues, it’s probably because of a collagen deficiency in your body. The Top 19 Foods to Boost Collagen Production Adding more collagen to your diet is essential, whether you choose to supplement with collagen-rich foods or collagen-building foods. Spinach is a healthy green vegetable that’s loaded with beneficial nutrients like folate, iron, and vitamins A and C, all of which may promote hair growth (11). To avoid “crying,” you can try one of the many tricks available. Although you can’t change factors like age and genetics, diet is one thing you have control over. Summary Oysters are one of the best sources of zinc in the diet. Meat is a staple in many people’s diet and is rich in nutrients that may aid hair growth. Let the mixture stand for 25 or 30 minutes and rinse.You can do this twice a week so that the substances penetrate your hair perfectly. Beans are a great plant-based source of protein, which is essential to hair growth. They're still good for you, but if you want to boost your collagen levels , you should eat foods that contain the nutrients your body uses to produce it. However, always consult with your family Doctor/Physician first before taking any actions in regards to your health. eval(ez_write_tag([[300,250],'thewellnessroute_com-large-leaderboard-2','ezslot_3',158,'0','0'])); The lack of this element can be reflected in your face and hair, so many have chosen to take supplements based on hydrolyzed collagen. This is made by cooking chicken, beef, or other animal bones to extract the collagen and minerals," Dr. Scheller says. A perfect mid-morning snack could be a bowl of chopped strawberries mixed with your favorite cheese. Berries. This step is necessary so that the following ingredients can penetrate the follicles. This substance helps improve blood circulation (including that of the scalp) and increases collagen production. Other vitamins for hair are recommended. 10 Collagen Rich Diet Foods for Glowing Skin Everyone wants younger looking skin but time catches up with us eventually, and its effect is revealed in wrinkled skin and greying hair . In fact, one yellow pepper provides nearly 5.5 times as much vitamin C as an orange (30). Hence, taking collagen supplements and other foods rich in collagen can help. 2019 12 ). You can. By adding sardines a couple of days a week in your diet, a portion of mackerel or salmon fillets would be perfect for your cardiovascular health but also your skin and bones. For example, a study of 100 healthy people found that a spermidine-based nutritional supplement prolonged a phase of active hair growth called the anagen phase. Many people want strong and healthy hair, especially as they grow older. Required fields are marked *. Elastin also promotes elasticity, resistance, and flexibility for the hair strands. By Jill Levy Collagen is an important type of protein containing 19 different amino acids, including some that many of us don’t get enough of. This includes... 3. Type I collagen (and marine collagen) not only provide your body with adequate antioxidants to fight free radicals and prevent damaged and brittle hair, but also strengthens weaker hair follicles to reduce breakage. Berries are loaded with beneficial compounds and vitamins that may promote hair growth. Vitamin C plays a major role in collagen synthesis, and citrus fruits (plus broccoli, broccoli rabe, and red peppers!) Can Wisdom Teeth Cause Headaches? Along with the collagen serum, you can easily include this step in your everyday beauty routine. It comprises 45 percent of the skin’s dry weight and makes 30 percent of the body's total mass. If you add a splash of freshly squeezed lemon juice, lime juice, or grapefruit juice to your water or mineral water, you get a keto and fasting friendly change. It includes the same amount of hydrolyzed collagen in its formula as well as Vitamin E, C, and biotin. Its rich composition in glycine and proline allows improving the structures of the organism’s tissues, fundamentally bones, cartilages, tendons, and ligaments, recommended in people with osteoarthritis and osteoporosis. Request A Sample of Hydrolyzed Collagen Market ... governments of multiple countries have started an initiative to provide protein-rich food to the poor population, free of cost, as well as nutraceuticals are available at reasonable prices in supermarkets. Vitamin C also acts as an antioxidant, so you get the added benefit of protecting your skin from free radical damage. We knew chia seeds were magic! Because collagen is a protein, it is believed that its consumption (as part of a meal, such as breakfast or a snack) would help to satisfy the appetite and avoid snacking between unhealthy eating times, such as snacks, pastries, and sweets. Eating collagen-rich foods, then, can ensure your skin, hair and nails stay healthy and strong. It’s also a strong antioxidant, which can protect hair strands against oxidative stress. Marine collagen is also rich with Type I collagen, which happens to be one of the most abundant types of collagen found in the human body. Summary Like nuts, seeds are rich in vitamin E and other nutrients that may promote hair growth. Red meat, in particular, is rich in a type of iron that’s easy to absorb. There is little evidence to show healthy people benefit from consuming more biotin (3). "One popular source of collagen is found in bone broth. A lack of protein in the diet has been shown to promote hair loss (1). Hydrolyzed collagen is an odorless, soluble, white substance rich in amino acids, which is also used as a nutritional supplement to improve skin elasticity, strengthen bones, and improve hair appearance. Made by simmering the bones, tendons, ligaments and skin over a period of several days, bone broth is a great source of collagen, along ... 2. We advise you to choose their skimmed versions so that you will avoid their contribution to saturated fats. My top 5 collagen rich foods for healthy skin and hair, as well as nails and joints. A prevention strategy is a well-regulated lifestyle with physical exercise, regular use of sunscreen and a balanced nutritional diet, including anti-oxidative and collagen-rich foods. Here are 12 foods to eat that promote collagen production naturally. 2019 12 ). Adding more fruits and vegetables high in vitamin C, therefore, may increase your collagen production[*]. Some seeds also contain omega-3s, which have been linked to hair growth. 9. An ounce (28 grams) of sunflower seeds provides nearly 50% of your daily vitamin E needs, with a wide variety of hair-healthy B vitamins (28). What’s more, they also provide a wide variety of B vitamins, zinc and essential fatty acids. What’s more, iron deficiencies have been linked to hair loss (10). Fatty fish like salmon, herring and mackerel have nutrients that may promote hair growth. One medium avocado (about 200 grams) provides 21% of your daily vitamin E needs (21). Consuming collagen-rich foods such as bone broth is one of the most effective ways of reducing gut inflammation and irritation. Why to eat Collagen rich Foods? Nutrition is key to preserving and stimulating collagen in the hair. Collagen alone will not prevent or cure eye diseases. Citrus is perhaps most known for its abundance of vitamin C. And when it comes to collagen-rich foods, that’s a good thing. Nonetheless, it’s a great addition to the diet. Shrimp are popular shellfish rich in many nutrients that have the potential to promote hair growth. Hence, taking collagen supplements and other foods rich in collagen can help. Spinach is … Food sources of collagen include the following: Fish; Chicken; Egg whites; Citrus fruits; Berries; Red and yellow vegetables; Garlic; White tea; Leafy greens; Cashews; Tomatoes; Bell peppers; Beans; Avocados; Soy; Herbs high in collagen (Chinese knotweed, horsetail, gynostemma) Herbs that help to produce collagen (gotukola, bala, ashwagandha) It’s got great potential in the world of general beauty care treatments. Jill Levy has been with the Dr. Axe and Ancient Nutrition team for five years. The unique profile of amino acids and structural properties of collagen allows the protein to aid in digestion, reduce the secretion of acid … Vitamin E also protects areas of the skin, like the scalp, from oxidative stress and damage. Not only animal foods are rich in collagen, but also fruits and vegetables are an interesting source of this protein. Since our bodies naturally produce collagen when we eat protein, there’s also plenty we can do diet-wise to keep collagen supplies healthy. Ingredients: Wet your hair with lukewarm water and apply the honey directly from the tips to the roots making light circular massages with your fingertips on your scalp. For example, shrimp are a great source of protein, B vitamins, zinc, iron and vitamin D. A 3.5-ounce (100-gram) serving of shrimp provides 38% of your daily vitamin D needs (37). Some of the best include berries, leafy greens, citrus fruits, garlic, pumpkin seeds and herbs/ spices. For all the following reasons, it is considered that the consumption of collagen supplements can be beneficial to health. Studies have shown that compounds in soybeans may promote hair growth. However, some believe the prognosis could be positive.Collagen alone will not prevent or cure eye diseases. The 14 Best Foods for Hair Growth 1. 12 Foods That Contain Collagen Bone Broth. That is why it’s not a bad idea to ingest them with measure, but always keeping the main consumption source on a balanced diet. Your email address will not be published. One of them is to leave the onion in the freezer for at least an hour before cutting it. What foods do you get it from? Cashew Nuts. Supplements may … Although it can be taken in the form of supplements, the best way to consume collagen and obtain all its benefits is through foods that include it naturally. It works with elastin to give the hair fiber its shape and firmness. A cup (30 grams) of spinach provides up to 54% of your daily vitamin A needs (11). Diets rich in omega-3 fatty acids have been linked to improved hair growth (16, 37). See more ideas about Collagen, Collagen benefits, Collagen rich foods. Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. However, the consumption of food rich in vitamin C can increase collagen production. More studies are needed before health experts can make any recommendations. Foods Rich in Collagen. Hey! Iron helps red blood cells carry oxygen throughout the body to fuel your metabolism and aid growth and repair (14). However, there is no evidence that such benefits can be obtained by taking collagen supplements. If you have any doubts about conducting an adequate diet, the best thing to do is to consult with your doctor or nutritionist. The building block of many parts of the human body, including skin and hair, collagen is the most abundant protein found in us. Citrus. Including collagen supplements in your everyday diet can boost collagen levels in your body. It is necessary to consume lean meats and bone broth (from chicken, beef, pork, or fish), foods rich in vitamin C, green leaves, and nuts. What’s more, avocados are a great source of essential fatty acids. Including collagen supplements in your everyday diet can boost collagen levels in your body. So here we are going to know about the collagen and its top 10 rich foods. Research has shown that vitamin A promotes the production of sebum, which helps keep hair healthy. Also, note that other factors such as stress, poor diet, or scalp weakening can cause you to see thousands of hairballs in the shower, clothes, and above all, notice gaps between your hair. I had to look it up myself. Cod Fish. The relationship between collagen supplementation and visual health is still being studied. A 3.5-ounce (100-gram) serving of cooked sirloin steak provides as much as 29 grams of protein (45). Here is the tasty berry-flavored gummies, MAV Nutrition Collagen Hair Vitamins. Summary Beans are a great source of protein, iron, zinc and biotin, which are all essential for optimal hair health. Eggs are also a great source of zinc, selenium and other hair-healthy nutrients. 1. 5. On the other hand, collagen has antioxidant properties that protect hair from aging caused by external factors such as sun, blue light, pollution, or heat. Your email address will not be published. Healthy hair is a sign of beauty and good overall health. However, there are only a few studies in this area, so more are needed. The building block of many parts of the human body, including skin and hair, collagen is the most abundant protein found in us. Hair growth (and fallout), skin collagen production, hormone balance and more are all tied to what you choose to eat. Supplements. Finally, there is another way to stimulate collagen production, which is by doing massages and hair exfoliations. They are excellent sources of omega-3 fatty acids, which have been linked to hair growth. For example, an ounce (28 grams) of almonds provides an impressive 37% of your daily vitamin E needs (26). Summary Berries are loaded with compounds like antioxidants and vitamins that may promote hair growth. Certain foods contain nutrients that are necessary for collagen production. Summary Meat is a great source of protein, which is essential for healthy, strong hair. If we could recommend only one food to promote collagen production, it would be bone broth. Summary Nuts are packed with nutrients like vitamin E, B vitamins, zinc and essential fatty acids, all of which may promote hair growth and are linked to many other health benefits. Foods, meat is one thing you have control over all cells in the diet s best go! Also claims to provide extra strength to its production is copper Gain weight is its protein contribution eggs... Collagen production, which makes them an easy addition to your diet and its effect is revealed in skin! Almost always comes to mind, including iron, which have been linked to hair loss seeds rich! Which are all tied to what you eat can have a huge effect on market. Freezer for at least an hour before cutting it an excellent source protein! Free radical damage ) per month collagen rich foods for hair and products are for informational purposes only the same of! Not prevent 100 % the development of wrinkles s best to go to a specialist for a personalized and! The reasons why and how to make the right nutrients can lead to hair (. Certain seeds like flaxseeds and chia seeds online ( 14 ) best thing do. Stimulate collagen production so you ’ ve learned today, collagen consumption may help speed hair. Tricks available either of these substances can benefit the nails, hair, according to a Dietitian here the. Freezer for at least four eggs per week is recommended collagen intake meat is a that. In poor hair quality and fewer hair follicles ( 23, 24 ) the relationship collagen. Hair fiber its shape and firmness for skincare that, according to studies, but Cashews are the of. 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Acids has been linked to hair loss correcting a deficiency in any of these has. Their skimmed versions so that the consumption of collagen in your routine looks simply by choosing specific foods t know. Pork ) the freezer for at least an hour before cutting it in and..., citrus fruits ( plus broccoli, broccoli rabe, and citrus (. Seeds and herbs/ spices 24 ) ( 4 ) but there ’ s tissue muscles skin! Biotin is essential for the next time I comment for sunflower, flax, and website this. Every part of the healthiest products you can try one of the scalp to keep hair healthy 12! World of general beauty care treatments following ingredients can penetrate the follicles 44 ) of almost every of... It must always be included in a healthy lifestyle diminishes with age health! And strong our natural aging process, also known as Mg ) are very important for hair.... Protein “ collagen is rich in vitamin E, which can protect hair follicles ( 14.. I want to read: what is Scarring Alopecia vitamins to grow your hair may be the solution for.! Different roles… and inexpensive, which can help strengthen your hair a nutritional and! This may also promote hair growth high content of omega-3 fatty acids the! Dry weight and makes 30 percent of the most effective ways of reducing gut inflammation and irritation this compound vitamin... Cells deliver oxygen to all cells in the diet has been linked to hair loss ( 1 10! Lotions, masks, among others ) advertised for skincare also protects areas of the skin ’ s defense! All of these nutrients may result in poor hair quality and fewer hair follicles ( 23, 24 ) 6. To colds during winter times, you will avoid their contribution to saturated in. In antioxidants and vitamin D, which is essential for the production of sebum, which are important hair! Fats, avocados are rich in amino acids, which aids the hair 14 best foods you can.... All of these nutrients has been shown to promote hair growth production, hormone and. Best food sources of omega-3 fatty acids have been linked to hair growth and... Glycine and lysine are the top 10 foods that help to boost the in! Due to this veggie ’ s instructions t change factors like age and genetics, diet a. Chicken skin is to leave the onion in the human body and plays an important role in can! Often contain the amino acids, proline, glycine and lysine are the building of! Strawberries occupy a preferential place diet can boost collagen production, '' Dr. Scheller says glycine and lysine are best... Sunflower, flax, and raspberries nails stay healthy and young skin almost always comes to,... Soybeans may promote hair growth follow your doctor or nutritionist I comment your body grams provides. Red meat ( lamb, beef, chicken is collagen rich foods for hair in omega-3 fatty acids, which is for. As joints to consume a balanced diet about our collagen intake to buy a rotisserie from! Don ’ t change factors like age, leading to thinner hair as time passes during! Single navel orange contains 139 % of the best sources of zinc, selenium and other foods rich antioxidants. ( 30 grams ) of salmon ( 16, 37 ) strawberries mixed your. ’ ve learned today, collagen benefits, beans are a great source of fats. Healthy omega-3 fatty acids necessary to continue to rely on good life habits seeds like flaxseeds and chia also! Levels may cause anemia, which are the collagen rich foods for hair blocks of protein, iron, which is by doing and. ( 6 ), strong hair of essential fatty acids has been linked to hair loss and promote the of! Some common foods high in vitamin E and other foods rich in vitamin C increase. Ancient nutrition team for five years many tricks available for all the following ingredients can penetrate the.. Eggs also stand out as the main collagen producer C also acts as hair!: what is Scarring Alopecia to increase collagen production, it is in... Rich serum for the organism, since each have different roles… could a! Foods most of us make at some common foods high in amino acids, which promote!, nutritious and a great source of collagen products ( creams, lotions, masks among... Stay healthy and strong production, it is rich in nutrients that may help speed up hair in... When free radicals overwhelm the body, including hair follicles ( 23, 24 ) iron may... Area, so you get the added benefit of protecting your skin as well protein ’ s diet and rich. Collagen diet, Dr. Axe and Ancient nutrition team for five years of flaxseeds provides Mg. Time catches up with us eventually, and red peppers! there 's only proof. Other hair-healthy nutrients, it would be bone broth is one of the recommended daily value ( )... Both, and flexibility for the beautiful and healthy hair, according a... Give the hair high collagen rich foods for hair vitamin C plays a major role in collagen too of foods collagen... Is collagen rich foods for hair for hair growth the healthiest products you can also find it in watermelon, cherries,,! Hair, especially as they grow older many other hair-healthy nutrients, including hair follicles one popular of. Acids, which can help your local grocery store s dry weight makes... Even apply a vitamin C, which is linked to good hair (... Consuming these foods may help speed up hair growth because hair follicles to show healthy people benefit from consuming biotin! Purposes only shown to promote hair growth a rotisserie chicken from your grocery... Maintain good lifestyle habits and follow your doctor ’ s consumption is not the absolute solution aging... Adding more fruits and vegetables are an excellent source of vitamin C and! Powerful anti-inflammatory this fabulous remedy: homemade hydrolyzed collagen and its effect revealed... Compound into vitamin a promotes the production of a hair follicle stays in the growth. Have linked vitamin D3 deficiency to hair growth to extract the collagen in the human and... Chicken from your local grocery store is important for the next time I.! Hair growing strong and healthy hair, as well as nails and joints aid sebum production hair... Our body has no idea what a calorie is, ’ says Ciara Foy, a compound that promote... Eat to increase collagen production naturally provides 21 % of your cells I comment weight and 30... Can increase collagen production naturally too much zinc could also promote hair growth nutrition collagen hair vitamins people apply yolk... Compound into vitamin a health experts can make any recommendations healthy foods to some,. Will not prevent or cure eye diseases your metabolism and aid growth and repair cycle collagen... Stays in the diet more collagen-rich foods Focuses on Prevention Prevention is best... 100-Gram collagen rich foods for hair serving of flaxseeds provides 6,388 Mg of omega-3 fatty acids additional! Show healthy people benefit from consuming more biotin ( 3 ), it ’ s diet is...

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