Top 10 Foods for
Healthy Hair
When it comes to healthy hair, it’s not
just what you put on your tresses that counts -- it’s what you put in your
body, too.
Better-looking
hair can start at your next meal. Just like
every other part of your body, the cells and processes that support strong,
vibrant hair depend on a balanced diet…..
The
nutrients you eat today help fortify the hair follicle -- from which each
strand is born -- and the scalp that surrounds it.
Of
course, there's more to your hair than what you eat. Smoking, hormonal
imbalances, and not enough sleep can also affect how your hair looks and feels.
If you eat a balanced, varied, protein-rich diet that focuses on the following
10 foods, you'll be giving your hair the TLC it needs and deserves.
1. Salmon
Besides
being rich in protein and vitamin D (both are key to strong hair) the omega-3
fatty acids found in this tasty cold-water fish are the true superstar. Your
body can't make those fatty acids, which your body needs to grow hair. About 3%
of the hair shaft is make up of these fatty acids.
Other options: If salmon doesn't thrill you, you can also get essential fatty
acids from fish like herring, sardines, trout, and mackerel, as well as
avocado, pumpkin seeds, and walnuts (see below for more wonderful things about
walnuts.)
2. Walnuts
These are
the only type of nut that have a significant amount of omega-3 fatty acids.
Since your hair rarely gets much shielding from the sun, this is especially
great. Too little biotin can lead to hair loss. Walnuts also have copper, a
mineral that helps keep your natural hair color rich and lustrous.
Other options: Try using walnut oil in your salad dressing or stir-fry instead of
canola or sunflower.
3. Oysters
Oysters
are rich in zinc, a lack of which can lead to hair loss (even in your
eyelashes), as well as a dry, flaky scalp. You can get some zinc through cereals
and whole grain breads, but oysters can boast a good level of protein too.
"Remember, hair is about 97% proteins," without enough protein, your
body can't replace the hairs that you naturally shed every day and what you do
make can be dry, brittle, or weak.
Other options: Get your fill of zinc with nuts, beef, and eggs.
4. Sweet Potatoes
Sweet
potatoes are a great source of the antioxidant beta carotene, which your body
turns into vitamin A. "Basically, every cell of the body cannot function
without enough A,". It also helps protect and produce the oils that
sustain your scalp, and being low on vitamin A can even leave you with itchy,
irksome dandruff.
Other options: Carrots, cantaloupe, mangoes, pumpkin, and apricots are all good
sources of beta carotene.
5. Eggs
A great
source of protein, eggs are loaded with four key minerals: zinc, selenium,
sulfur, and iron. Iron is especially important, because it helps cells carry
oxygen to the hair follicles, and too little iron (anemia) is a major cause of
hair loss, particularly in women.
Other options: You can also boost your iron stores with animal
sources, including chicken, fish, pork, and beef.
6. Spinach
The iron,
beta carotene, folate, and vitamin C in spinach help keep hair follicles
healthy and scalp oils circulating.
Other options: Try similarly nutrient-rich dark, leafy vegetables such as
broccoli.
7. Lentils
Tiny but
mighty, these legumes are teeming with protein, iron, zinc, and biotin, making
it a great staple for vegetarian, vegans, and meat eaters.
Other options: Toss other beans such as soybeans and kidney beans into your soup
or salad.
8. Yogurt
Cruise
the dairy aisle for low-fat options such as yogurt, which is high in
hair-friendly protein, vitamin B5 (pantothenic acid -- an ingredient you'll
often see on hair care product labels), and vitamin D.
Other options: Cottage cheese, low-fat cheese, and skim milk also fit.
9. Blueberries
Exotic
super fruits may come and go but when it comes to vitamin C, "It's hard to
top this nutrient superhero,". C is critical for circulation to the scalp
and supports the tiny blood vessels that feed the follicles. Too little C in
your diet can lead to hair breakage.
Other options: Kiwis, tomatoes, and strawberries.
10. Poultry
This
everyday entree is extraordinary when it comes to protein, as well as
hair-healthy zinc, iron, and B vitamins to keep strands strong and plentiful.
Because hair is nearly all protein, "foods rich in protein are literally
giving you the building blocks for hair,".
Other options: Lean cuts of beef are another good source of lean protein.
With all that above dishes: Drink plenty of water every day; following by your hair treatments, daily, weekly, monthly--- You will have long, healthy and strong hair all the time!!
Cheerrsss!! and stay beautiful...!!
