The condition of your hair is an excellent sign of your overall health. Eating food that strengthens your hair, and makes it healthy, shiny and strong will cause you many benefits that are not related to good looks only. Choose foods that will provide you with a healthy balance of various nutrients and your hair will have enough supplies to grow long, lustrous and vibrant. This process requires some though and patience. The results won’t come overnight but it’s a natural and risk-free way to improve the condition of your hair. Products you use might make your hair look better, but the right combination of foods, with enough vitamins and minerals will make it grow stronger and healthier and resists the stress of everyday styling, treatments and exposure to heat. Only healthy hair is beautiful hair. Try to incorporate these foods in your diet as sources to all the nutriments you need:
- Proteins: Hair is mostly made of protein called keratin, so if you don’t incorporate enough protein in your diet your hair is likely to suffer. It will become dry, prone to breaking and weak. Meat is a great source of protein especially chicken, turkey and fish. Dairy products and eggs are also really important, and vegetarians must make sure they consume enough proteins with legumes and nuts.
- Iron: Iron is an extremely important mineral for hair. Inadequate intake of iron will make you anemic and your hair follicle and roots won’t get enough nutrition. That will mess up your hairs growth cycle and might even cause hair loss. Red meat, liver and fish are great sources of iron. Lentils, spinach and leafy green vegetables are also very rich in iron content.
- Vitamins C: This vitamin is hydroslouble which means our body is not able to store it, so it’s important that you incorporate enough food and vegetables into your diet on a daily basis. Vitamin C is necessary for appropriate absorption of iron, a potent antioxidant, and has a role in the production of collagen fibers. It can be found in raw vegetable, oranges, kiwis, papayas, lemons and tomatoes.
- Vitamins A and E: Nuts are the best source of vitamin E, zinc and selenium. It provides protection for sun damage. Vitamin A is needed for the production of sebum. Sebum is made by hair sebaceous glands and it is an oily substance that protects your scalp. Without enough sebum you will experience an itchy scalp, dandruff and dry hair. Sources of beta-carotene (that is a precursor for vitamin A) are meat, carrots, pumpkins and sweet potatoes.
Omega acids: They make around 3 per cent of your hair shaft and they are an ingredient of natural oils that keep your scalp well hydrated. They are polyunsaturated fatty acids and it’s important that you eat a healthy ratio of omega 3 and omega 6 acids (about 1 to 4). Omega 3 sources are salmon, mackerel, sardines and anchovies. Omega 6 acids are normally found in an average diet.