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Shampoo and conditioner alone won't give you healthy hair. Diet also plays a major role. You can easily eat your way to beautiful hair. Just like your body, your hair also needs a balanced diet to stay healthy.
One of the main factors influencing hair health is good-quality protein and iron. Protein is essential for cell growth and repair, while iron produces hemoglobin in the blood, which carries oxygen for growth and repair of all body cells. Excess sugar in the diet robs the body of minerals vital to hair health. Here are some key foods to eat your way to healthy hair.
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. A deficiency can result in a dry scalp and thus hair, giving it a dull look. If you are a vegetarian, include one or two tablespoons of ground flaxseed in your daily diet for some plant-based omega-3 fats.
Seaweed: Seaweed contains a wealth of nutrients vital to overall health and healthy hair, including iodine, iron, calcium, magnesium, niacin, zinc, sodium, potassium and a range of vitamins. Seaweed also has the ability to bind with toxins and expel them from the body, keeping your body cleansed from the inside out. As an alternative, you could take a kelp supplement so you still get the benefits of the seaweed.
Leafy greens: Leafy greens contain large amounts of vitamins A and C, which the body uses to make sebum, which is secreted by the hair follicles and keeps the hair glossy and in good condition. Greens are also rich in minerals, including iron vital to hair health.
Pumpkin seeds, Brazil nuts: As well as being good sources of omega-3 and omega-6 oils, pumpkin seeds and Brazil nuts are good sources of zinc and selenium, which are vital nutrients for hair health.
Beans: Beans are an excellent vegetarian source of protein, essential to hair health. They're also a good source of iron, folic acid and B vitamins, nutrients necessary for healthy, shiny hair. Combine with whole grains such as brown rice or quinoa to make a complete protein.
Another nutrient important for hair strength and growth is silica. Silica is vital to the strength of hair and can stop hair breakage. Foods rich in silica are rice, oats, lettuce, parsnips, asparagus, onion, strawberries, cabbage, cucumber, leeks, sunflower seeds, celery, rhubarb, cauliflower and green, leafy vegetables.
Finally, an overall balanced diet of lean proteins, fruits, and vegetables, whole grains, legumes, and fatty fish like salmon and low-fat dairy will help keep hair healthy.
Also remember, smoking destroys vitamin C, which is an essential nutrient for nourishing hair follicles and clearing toxins from the body. Nicotine causes blood vessels to constrict, making it harder for nutrients to reach the skin and hair and for waste to be eliminated.
Sources:
http://www.webmd.com
http://www.todayshow.com
http://www.hairstyle.com
http://www.oprah.com
MC Ortega is the former publicist for the late Walter Payton, Coca-Cola and Dunkin’ Donuts. Ortega is a senior communications and messaging executive specializing in media relations, social media, program development and crisis communications. Also, Ortega is an avid traveler and international shopper. Ortega resides with her partner, Craig, dog, Fionne and extensive shoe collection. Ortega also enjoys jewelry design/production and flamenco dancing.
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