“Lather,
rinse, repeat” may be standard advice, but shampoo and conditioner alone won’t
give you the healthy hair you crave.
For
the most luxurious locks possible, you’ll need to step out of the shower, and
into the kitchen.
Your
hair grows about 1/4 to 1/2 inch every month, and the foundation of all of our
new hair, skin, and nail growth is the nutrients we eat.
If
you eat a healthy diet, you will grow stronger and healthier cells throughout
your entire body — inside and out.
If
you were born with fine, thin hair, you’ll never have rope-thick tresses — no
matter what you eat — but a well-balanced diet that includes plenty of
growth-promoting protein and iron can make a difference, say nutrition and hair
experts. And beware of dietary supplements often marketed to thicken hair or
make it grow faster.
They
may backfire. In rare instances, excess supplementation of certain nutrients,
such as vitamin A, has been linked to hair loss.
Healthy Hair Food No. 1: Salmon
When
it comes to foods that pack a beauty punch, it’s hard to beat salmon. Loaded
with omega-3 fatty acids, this high-quality protein source is also filled with
vitamin B-12 and iron. Essential omega-3 fatty acids are needed to support
scalp health. A deficiency can result in a dry scalp and thus hair, giving it a
dull look.
Vegetarian?
Include one or two tablespoons of ground flaxseed in your daily diet for some
plant-based omega-3 fats.
Healthy Hair Food No. 2: Dark Green Vegetables
Popeye
the Sailor Man didn’t eat all that spinach for healthy hair, but he could have.
Spinach, like broccoli and Swiss chard, is an excellent source of vitamins A
and C, which your body needs to produce sebum. The oily substance, secreted by
your hair follicles, is the body’s natural hair conditioner. Dark green
vegetables also provide iron and calcium.
Legumes like kidney beans and lentils should be an important part of your hair-care diet. Not only do they provide plentiful protein to promote hair growth, but ample iron, zinc, and biotin. While rare, biotin deficiencies can result in brittle hair. Three or more cups of lentils or beans each week is expert recommended.
Brazil nuts are one of nature’s best sources of selenium, an important mineral for the health of your scalp. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. They are also a terrific source of zinc, as are cashews, pecans, and almonds. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu.
Healthy Hair Food No. 5: Poultry
Chickens and turkeys may have feathers, but the high-quality protein they provide will help give you the healthy hair you crave. Without adequate protein or with low-quality protein, one can experience weak brittle hair, while a profound protein deficiency can result in loss of hair color. Poultry also provides iron with a high degree of bioavailability, meaning your body can easily reap its benefits.
Healthy Hair Food No. 6: Eggs
When
it comes to healthy hair, it doesn’t matter whether you like your eggs
scrambled, fried, or over easy. However they’re served up, eggs are one of the
best protein sources you can find. They also contain biotin and vitamin B-12,
which are important beauty nutrients.
Sink your teeth into hearty whole grains, including whole-wheat bread and fortified whole-grain breakfast cereals, for a hair-healthy dose of zinc, iron, and B vitamins. A whole-grain snack can also be a great go-to food when your energy is zapped halfway through the afternoon, and you’ve still got hours to go before dinner.
Oysters may be better known for their reputation as an aphrodisiac, but they can also lead to healthy hair — and who doesn’t love that? The key to their love and hair-boosting abilities is zinc — a powerful antioxidant. If oysters don’t make a regular appearance on your dinner plate, don’t despair. In addition to getting it from whole grains and nuts, you can also get zinc from beef and lamb.
Healthy Hair Food No. 9: Low-Fat Dairy Products
Low-fat
dairy products like skim milk and yogurt are great sources of calcium, an
important mineral for hair growth. They also contain whey and casein, two
high-quality protein sources. For some healthy hair foods “to-go,” try throwing
a yogurt or cottage cheese cup in your bag when you head out in the morning to
snack on later in the day. You can even boost their hair benefits by stirring
in a couple of tablespoons of ground flaxseeds or walnuts for omega-3 fatty
acids and zinc.
Healthy Hair Food No. 10: Carrots
Carrots
are an excellent source of vitamin A, which promotes a healthy scalp along with
good vision. Since a healthy scalp is essential for a shiny, well-conditioned
head of hair, you’d be wise to include carrots in your diet as snacks or
toppings on your salad.
Comments
Post a Comment