Wednesday, May 15, 2013

Nywele zako ni kama mwili wako, unahitaji lishe kupata afya nzuri

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...!!



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