The Healthy Hair Diet
Posted 15 July 10 Healthy hair starts on the inside. Read more about what you
can eat to ensure you hair is healthy and beautiful!
Healthy hair can be hard to attain at the best of times and using countless products doesn’t necessarily work. Now it has been discovered that it’s not just the products you use on your hair
but also what you put in your body that affects your tresses.
“Your hair grows about a quarter to half an inch every month, and the foundation of all of our new hair, skin, and nail growth is the nutrients we eat,” explains
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,” she adds.
Now before you thin-haired gals get too excited, you must know that if you were born with fine hair then your hair will never turn into a thick mane, no matter what you eat. But nutrition and hair experts do recommend maintaining a balanced diet that includes plenty of protein-rich foods and iron to optimise the hair you have.
Experts also warn that dietary supplements may be, in fact, useless.
“Even though you can find beauty supplements on the shelves of most stores,
try to get the nutrients you need from foods whenever possible,” says Paradi Mirmirani, MD, a dermatologist in Vallejo, California.
“In rare instances, excess supplementation of certain nutrients, such as vitamin A, has been linked to hair loss,” she adds.
So there you have it Cosmonauts, keep it au naturale and you can’t go wrong,
try these ten recommended foods that you should be including in your healthy
hair diet.
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.”
A vegetarian option: add one or two tablespoons of ground flaxseed in your daily diet for some plant-based omega-3 fats.
Dark green vegetables
Not only an excellent source of vitamins A and C, which your body needs to produce sebum, but the oily substance secreted by your hair follicles, is the body’s natural hair conditioner.
Dark green vegetables also provide iron and calcium.
Beans
Legumes like kidney beans and lentils should play a significant role in your
hair-care diet. Not only do they provide plentiful protein to promote hair growth,
but also iron, zinc, and biotin.
Fact: while rare, biotin deficiencies can result in brittle hair (no thanks!)
Blatner, who is also a spokeswoman for the American Dietetic Association, recommends three or more cups of lentils or beans each week.
Nuts
Brazil nuts are one of the best sources of selenium, which is 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 great source of zinc, as are cashews, pecans, and almonds. A zinc deficiency can lead to hair shedding, so make sure nuts make
a regular appearance on your healthy hair menu.
Poultry
Chicken and turkey contain incredible amounts of high-quality protein that will help give you the healthy hair you lust after.
“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,” Giancoli explains.
Poultry also provides iron with a high degree of bioavailability, meaning your body can easily reap its benefits.
Eggs
Scrambled, fried, or poached, eggs are one of the best protein sources you can find.
They also contain biotin and vitamin B-12, which are important beauty nutrients
Whole grains
Make whole grains a staple in your diet, 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 energy source when your energy is lacking during the afternoon.
Oysters
With the reputation of an aphrodisiac, oysters health benefits are often undervalued, but they can also lead to healthy hair – yes please. The key to their love and hair-boosting abilities is zinc — a powerful antioxidant. Understandably, oysters are an acquired taste, so if you simply can’t stomach them – substitute with beef and lamb as they are also a great source of zinc.
Low-fat dairy products
Calcium is a major source of calcium so low-fat dairy products like skim milk and yogurt are vital for hair growth. They also contain whey and casein, two high-quality protein sources.
For some healthy hair snacks, go for yogurt or cottage cheese.
Carrots
An excellent source of vitamin A, carrots promote a healthy scalp along with good vision.
Since a healthy scalp is essential for a shiny, well-conditioned head of hair, it’s time to go nuts including carrots in your diet as snacks (with hummus) or toppings on your salad.
