Foods for healthy hair
Eat the correct balance of the following diet to supply hair with all that it needs to remain shiny, lustrous and strong. Here are some foods for healthy hair:
As hair is made of protein, ensuring you have enough protein in your diet is significant for making hair strong and healthy. If you are not consuming enough protein in your diet, your hair is likely to become dry, breakable and weak. Extremely low protein diets may result in hair depletion. Choose chicken, turkey, fish, dairy products and eggs as wonderful sources of protein along with vegetarian sources such as legumes and nuts. Therefore, protein is very beneficial for healthy hair.
Iron is a significant mineral for hair and very little iron is a major cause of hair loss. The hair follicle and root are nourished by a nutrient-rich blood supply. When iron levels drop below a certain point, you may experience anaemia. This disturbs the nutrient supply to the follicle, influencing the hair growth cycle and may result in shedding. Animal products like meat, chicken and fish supply iron with a high bioavailability, meaning the iron is readily available to the body. Vegetarians can elevate their iron stores by comprising lentils, spinach and other leafy green vegetables such as broccoli, kale and salad greens. Hence, intake of iron improves the volume of hair.
Vitamin C helps the absorption of iron so foods rich in vitamin C are good to eat in combination with iron-rich foods. It is also an antioxidant so is used readily by the body. The rich sources are blackcurrants, broccoli, kiwi fruits, papaya and sweet potatoes. Vitamin C helps in the making of collagen that strengthens the capillaries that supply the hair shafts.
Omega-3 fatty acids are supreme fats our body cannot make itself, and therefore must be obtained through our diet. Omega-3s occur in the cells that line the scalp and also give the oils that keep your scalp and hair hydrated. Watch out for oily fish and mackerel and plant sources including avocado, pumpkin seeds and walnuts.
Vitamin A is needed by the body to make sebum. Sebum is an oily substance produced by our hairs sebaceous glands and gives a natural conditioner for a healthy scalp. Without sebum, we can experience an itchy scalp and dry hair. Involve animal products and orange/yellow coloured vegetables which are high in beta-carotene.
Zinc and selenium
Scalp protection necessitates other important minerals, notably zinc and selenium. An absence of zinc can lead to hair loss and a dry, cracking scalp. Fortified cereals and wholegrain are a good origin of zinc along with oysters, beef and eggs.
The sun can harm our hair just like it can damage our skin so make sure you eat foods rich in vitamin E to provide immunity for your hair. Nuts are nutritional powerhouses, providing zinc and selenium and vitamin E so try to include them as part of a balanced diet.
Biotin is a water-soluble B vitamin. Very little biotin can cause brittle hair and may lead to hair loss. Include biotin healthy foods like whole grain, liver, egg yolk, soy flour and yeast.