Everyone dreams of having healthy hair. Just like other parts of the body, your hair also needs various nutrients to grow and to keep it healthy. Your hair is composed of mostly protein, so it needs protein to support its growth. About 90% of your hair is in the growing phase which lasts 2 to 3 years for each individual hair. At the end of that time, hairs enter a resting phase that lasts about 3 months before they are shed and replaced by new hair. Lack of protein may cause a disproportionate number of hairs go into the resting phase and lead to excessive hair loss.
Vitamin D also plays a role in the hair cycle. You can get vitamin D from the sun, nevertheless dermatologists do not recommend a lot of sun exposure. Sources of vitamin D can also be found in fortified foods such as milk, orange juice, and cereals. Other nutrients such as: Iron; Vitamin E, B, and C; Omega-3 Fatty Acids; and trace minerals (such as selenium, copper, and magnesium) also important to keep your hair in good shape.
A balanced healthy diet is considered as the best way to maintain the health and beauty of your hair. It can provide good sources of nutrients you need. Before taking any supplements, you should discuss it with your doctor to ensure you get the most appropriate treatment for your hair. Here are some of the best foods for your hair:
- Salmon
This is a high-quality protein source which also contains omega-3 fatty acids, vitamin B-12 and iron. Salmon oil is important to maintaining overall hair health. Omega-3 fatty acids can support scalp health.
- Beans
Beans, like kidney beans and lentils, are good protein sources which promote hair growth and can be a healthy hair booster. They also contain other important nutrients, such as iron, zinc, and biotin. Biotin deficiencies may cause brittle hair.
- Dark green vegetables
Spinach, broccoli, and Swiss chard are excellent examples of dark green vegetables which provide high vitamins A and C. Your body needs these vitamins to produce sebum, oily substance secreted by your hair follicles which acts as natural hair conditioner. Dark green vegetables also good source of iron and calcium
- Nuts
Brazil nuts are loaded with selenium, an important mineral in maintaining a healthy scalp. Walnuts contain alpha-linoleic acid, an omega-3 fatty acid which can prevent dull and lifeless hair. Almonds, cashews, and pecans also contain zinc that work to prevent excessive hair shedding.
- Eggs
Eggs are definitely one of the best protein sources. They also contain important beauty nutrients (for hair, skin, and nails), such as biotin and vitamin B-12.
- Grains
Whole grains contain essential nutrients for healthy hair. You can eat the whole wheat bread, cereal, or pasta, and your body will be filled with zinc, iron and B vitamins.
- Poultry
Chicken and turkey are the sources of high quality protein that can make your hair healthier and stronger. If you’re vegetarian or not allowed to eat poultry due to dietary rules, you can substitute it with another ingredient, such as ground flaxseed. Poultry also provides iron with a high degree of bioavailability, meaning your body can easily reap its benefits.
- Oysters
Oysters are an excellent source of zinc, iron, calcium, selenium, Vitamin A and Vitamin B12. They provide many benefits for your hair, including as hair booster. The best way (considered as the healthiest) to consume oysters is when they’re eaten raw on the half shell.
- Low-fat dairy products
Low-fat dairy products contain calcium and high quality protein which are necessary for a healthy scalp and hair growth. Some included products are: skimmed milk, low-fat cottage cheese, and yogurt.
- Carrots
Carrots are well-known as an excellent source of vitamin A, which promotes good vision. But that’s not all. Vitamin A also promotes healthy scalp and shiny hair. It means that consuming carrots can bring you multiple advantages.
- Shrimp
Shrimp contain vitamin B12, iron and zinc, which can prevent hair loss and keep hair shiny. The zinc plays an important role in the production of new hair cells. Shrimp are also a good source of copper which contribute to hair thickness, and intensify hair color.
- Prunes
Prunes are the dried version of \plums. They are one of very few non-meat sources of iron, and of course, it can be an alternative for vegetarian.
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