Loving Your Hair To Be At Its Best? Eat These Foods
One of the most important ways to look good is to have healthy, shiny hair.
And what you eat can play a big part in helping your hair to be at its best...
Foods that are rich in protein
Did you know that our hair is made up of protein? Choose plenty of fresh, organic proteins to include in your diet and to top up your hair's protein levels.
Suggestions are organic free-range eggs, grass fed meats, cheeses, quinoa and beans, nuts and seeds.
A lack of iron can lead to hair loss
As with protein, iron can be found in those same organic free-range eggs, grass fed meats and nuts and seeds plus soaked and cooked lentils as well as plenty of spinach and other leafy dark green vegetables.
Lots of vitamin CVitamin C helps your body to absorb that iron above while, being an antioxidant, it helps to fight free radicals and it aids in the making of collagen (a vital component of our skin), keeping wrinkles away. Vitamin C will also help to send nutrient rich blood via the capillaries to our hair. Find plenty of vitamin C in these foods:
- Vegetables such as green peppers, Brussels sprouts, cauliflower, cabbage, broccoli, turnip greens and other leafy greens, winter squash, red peppers, tomatoes, sweet and white potatoes. Another way is to juice green veggies.
- Fruits high in vitamin C include citrus fruits, strawberries, papayas, mangoes, watermelons, raspberries, blueberries, cranberries, pineapples and cantaloupes.
Essential fatty acids like omega-3 for shiny hairThese will help by supporting a healthy scalp and nourishing the hair shaft. Foods to choose include: wild caught fish, sardines, avocado, walnuts, and chia seeds. A supplement with high-quality fish oil or flax seed oil can also be helpful.
Plenty of vitamin A will help prevent a flaky, itchy scalp
If you are not producing sufficient sebum, vitamin A will act as a natural conditioner for a healthy scalp. Vitamin A is found in all those orange and yellow colored vegetables and fruits. Think oranges, tangerines, carrots, pumpkins and of course sweet potatoes.
We need zinc too
This is because zinc helps to support healthy hair growth while nourishing the scalp. Oysters, grass-fed meat, organic free-range eggs and pumpkin seeds will all give you an excellent and natural source of zinc.
Vitamin E to repair sun damage to the hair
We love the sun and we love the vitamin D that we derive from the sun but unfortunately too much is not recommended. Vitamin E-rich foods to include in your diet are nuts, seeds, avocado and olive oil.
Biotin might be a new one for you
This nutrient will help to prevent hair that breaks easily as well reducing the risk of hair loss. Biotin is found in nuts and seeds, wild-caught fish, organic dairy, organic free-range eggs, grass-fed meat, sweet potatoes, onions, oats and tomatoes.
And not forgetting the above mentioned Vitamin DEnsuring high vitamin D levels can help activate hair growth, and plays an essential role in the production of normal hair follicles. Unfortunately, vitamin D is not widely available in food so we have to get this nutrient from the sun or, if that is not possible, from a vitamin D3 supplement. The correct vitamin D test is the 25-hydroxy-d and figures below 40 nl/mg indicate a vitamin D deficiency. Between 50 and 100 nl/mg is optimum.
- 15 to 20 minutes of sunlight exposure to as much of your body as possible (several times a week between the hours of 10 am and 2 pm) is necessary during the sunshine months.
- Move out of the sun when your skin starts to turn pink. The darker your skin, the longer you need.
- If you shower, don’t use soap for a couple of hours before or after your sunshine time.
- If you are deficient or the weather is not suitable (during winter months), supplement with a good quality vitamin D3.