See the difference healthy diet can make to your hair and understand that good nutrition is its main application. Hair building nutrients absorbed in the blood have more of an influence on how our hair grows, looks and feels than any product we put on top of our hair.
“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,” says Dawn Jackson Blatner, RD, a Chicago-based dietitian. “If you eat a healthy diet, you will grow stronger and healthier cells throughout your entire body — inside and out.”
So, the best way to ensure healthy strong locks is to watch what you eat. You’re going to need to make sure you’re consuming the proper amounts of minerals, vitamins, proteins, natural oils and water.
Although hair is dead, it is one of the fastest growing tissues in the body.The generation of hair tissues is a continuous process that is more efficient when the tissues are provided with the necessary proteins, carbohydrates, vitamins and minerals.
Our hair is primarily made of protein, but every vitamin and mineral facilitates a function in the body. The specific nutrients that are beneficial in improving the health, vitality and appearance of our hair are:
* Vitamin A- prevents drying of the hair but excessive amounts can cause hair loss
* Vitamin B- promotes healthy hair and skin
* Vitamin C- helps in the growth and repair of cells; prevents skin damage and promotes healing
* Vitamin E- improves blood circulation
* Essential Fatty Acids (EFA’s)- help relieve itching and inflammation
* Selenium- controls dry scalp
* Iron- creates richer blood and carries oxygen to the cells
* Zinc- important for the replication, growth and repair of cells
Here are a few healthy foods to eat that your hair will enjoy:
*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,” says Andrea Giancoli, MPH, RD, a dietitian in Los Angeles and a spokeswoman for the American Dietetic Association. “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.
*2. Dark Green Veggies
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.
*3. Beans
Beans, beans, they’re good for your … hair?
Yes, it’s true. 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.
Blatner, who is also a spokeswoman for the American Dietetic Association, recommends three or more cups of lentils or beans each week.
*4. Nuts
Do you go nuts for thick, shiny hair? You should.
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.
*5. 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.
See the difference healthy diet can make to your hair and realize that variety is the best way to go.
Read more about healthy hair here:
» Natural Solutions For Healthy Hair: Try These Foods! » Natural Health Solutions
Tweet me about your success in Tweeter and follow me on Facebook.
Yours truly, Polly – Organic Gardener
