Top 8 Foods for Healthy Hair
When it comes to eating for healthy hair,variety is the key.Hair consists mainly of protein, but also requires zinc,sulfur,iron, the B-vitamins and essential fattyacids ,to keep it healthy. Therefore, an overall balanced diet of lean proteins,fruits,and vegetables,whole grains,legumes,fatty fish like salmon and dairy produce are all beneficial forhealthy, strong hair. Here are some of the topfoods for healthy, strong, shiny looking hair:
1. Oily Fish
Oily fish such as salmon is loaded with omega-3 fattyacids,and this high quality protein source is also packed with vitamin B12 and iron. Essential omega-3 fattyacids are needed to support scalp health and a deficiency can result in a dry scalp and lifeless hair. However, eat fish in moderation as it can also contain high levels of contaminants such as mercury.
A vegetarian alternative is to include one or two tablespoons of ground flax seeds in the daily diet for some plant-based omega-3 fats.
2. Dark Green Vegetables
Vegetables like spinach, broccoli and Swiss chard, are excellent sources of vitamins A and C, which the body needs to produce sebum. This oily substance, secreted by the hair follicles,is the body’s natural hair conditioner. Dark green vegetables also provide iron, calcium and sulfur. Sulfur is an important mineral for glossy, shiny hair.
3. Beans
Legumes like kidney beans and lentils should be an important part of the hair care diet. Not only do they provide plentiful protein to promote hair growth, but also iron, zinc ,and biotin. Biotin deficiencies, whilst rare, can result in brittle hair.
4. Nuts
Brazil nuts are one of the best natural sources of selenium, an important mineral for a healthy scalp.
Walnuts contain alpha linolenic acid, an omega-3 fatty acid that helps condition hair.They are also a great source of zinc,as are cashews, pecans,and almonds.A zinc deficiency can lead to hair loss,so make nuts are a regular addition to the diet.
5. Poultry
Poultry is an example of high quality protein. Inadequate or low quality protein can result in weak, brittle hair,and a profound protein deficiency can result in loss of hair color,causing hair to become grey quicker. Poultry also provides the body with a form of iron that has a high degree of bio availability, meaning the body can easily reap its benefits.
6. Eggs
Eggs are one of the best protein sources available,and they also contain biotin and vitamin B12, which a real so important hair nutrients. Egg yolks are rich in zinc,which, among other uses,can help to maintain hair color and promote hair growth.
7. Dairy Products
Dairy products like milk,yogurt and cottage cheese are great sources of calcium, an important mineral for hair growth. They also contain whey and case in, two high quality protein sources.
8. Carrots
Carrots are an excellent source of Vitamin A, which not only promotes good vision, but also a healthy scalp. A healthy scalp is essential for a shiny, well conditioned head of hair.
9. Coconut Oil
The ancient Indian practice of Ayurvedic medicine has relied on the power of coconut oil for centuries. Coconut oil is used as an anti-aging and stress relieving treatment - in addition to a miracle hair treatment. Massaging coconut oil throughout your hair just a few times per week can keep your hair free from dandruff, split ends, and hair-loss. Plus, the fresh coconut scent will instantly transport you to the beach - how’s that for stress relief?
10. Honey
Not only will honey sweeten your tea, it can also add some sweetness and shine to your hair. Mix 2 tbsp of honey with 2/3 cup of olive oil, massage into hair and wrap with a warm towel for a half-hour, rinse with warm water. Although it may seem a little sticky, your hair will appreciate the sweet effort.
11. Turkey
Full of lean protein, turkey is an excellent choice for iron, which makes for healthy, strong hair. With less calories and fat than beef, turkey can be eaten more frequently and that means more ways to get solid protein in your diet. Replace bacon with turkey bacon and throw a few turkey burgers on the grill for a lean, mean way to keep your hair strong.
12. Avocados
With over 25 vital nutrients, avocados pack a punch with Vitamins E and B. Replace your pricey conditioner with a ripe avocado and apply to wet hair after using your favorite cleanser and let it linger on your locks for a few minutes. Rinse throughly and you’ll have a clean, fresh, and shiny head of gorgeous hair.
13. Peas
Peas provide an excellent way to get the carbohydrates and potassium that your hair needs to stay vibrant and strong. Although they contain more calories than other green vegetables, these nutrient-filled calories will keep you full and your hair at its healthiest.
