Healthy hair doesn’t just happen by luck. Going to the beauty salon and getting a hair treatment alone will never give you healthy hair. If you do not maintain a healthy diet, your salon visits are a waste. Factors such as nutritional deficiencies, smoking and hormonal imbalances contribute to weak hair. The environment can also lead to dull, lifeless hair. Growing strong healthy hair depends on a balanced diet. Our hair is made up of 97% protein. This is why a good diet it is a very important part of a healthy hair plan.
Nutrients for healthy hair
Most of us gets plenty of protein in our daily diet, which helps to maintain healthy hair. Many take part in a vegan diet lifestyle where there could be a deficiency in needed proteins. Our daily minimum requirements are 46 grams for women and 56 grams for men (notes the Institute of Medicine). Those individuals that live an active lifestyle may need up to an additional 2 grams of protein per kilogram of body weight. Which is the same as 0.91 grams of protein per kilogram of weight everyday (according to the International Society of Sports Nutrition).
Some fish are richer in zinc which aide in avoiding a dry flaky scalp. Most fish like, salmon or halibut, snapper, perch and flounder are all rich in zinc. King Makerel has elevated levels of Mercury and should be avoided. Fish provides a heart-healthy source of protein and contains a host of nutrients including omega-3 fatty acids and vitamin B12.
Protein rich meats include: chicken breast or chicken leg, chicken thigh. You can also include sirloin roast, ham, bacon, T-Bone steak and beef jerky.
Here are some beneficial cheeses that contribute to healthy hair. Low-fat cottage cheese, low-fat Swiss cheese, Parmesan and Romano.
A perfect source of protein, although they usually to provide less protein than vegetables, beans, and legumes. Dried fruits and berries are the best. Pumpkin seeds, peanuts and almonds are all rich in essential fatty acids.
Typically high in fiber, calcium, and iron, beans and legumes are also a great source of protein. Some other good choices are; kidney beans, white beans, lima beans, fava beans, lentils, black beans and mung beans. Beans and legumes not only make a delicious meal, but often also a majority of the essential amino acids we need for healthy hair and strong roots..
Grains with a high protein to carbohydrate ratio are desirable for vegans, vegetarians, and athletes. The general understanding is that whole, unrefined grains, provide more protein for each carbohydrate. Essential grains include: wheat germ, oat bran or rice bran. Grains are a staple source of calories, carbohydrates, B-vitamins, and proteins.
Since omega-3 is important in the growth of strong healthy hair, it can also give your skin a smooth and vibrant look and feel. This essential fatty acid improves the moisture content of the scalp while encouraging strong root growth.
Absolutely one of the most valuable nutrients when it comes to healthy hair. Vitamin C helps build collagen which makes up 25% to 35% of the entire body’s protein content, and is a major component in the make-up of healthy hair. Vitamin C plays an important role in the absorption of iron and keeps your hair healthy and strong. Vitamin C is a vital nutrient needed for the production and maintenance of scar tissue, as well as cartilage. Also necessary for creating ATP (adenosine triphosphate, a molecule which provides energy to our cells). As a powerful antioxidant, vitamin C helps lessen oxidative stress to the body and is thought to lower cancer risk.
Healthy hair requires more than a good shampoo
Including fresh fruit in your diet is necessary for healthy hair because of the hairs’ need for Vitamin A. Fruits such as green kiwi, strawberries and citrus fruits. Including papaya and sweet potato are also a definite benefit.
Try using yellow bell peppers, turnip greens and Swiss chard in salads.
This is one of the most diverse and most prolific families of materials. It exist both as several natural minerals and also synthetically. Bananas and oats contain the mineral silica, which is believed to improve hair thickness. Emphasizing foods rich in silica helps make your hair stronger and more durable.
When it comes to healthy hair, biotin is necessary for cell growth. Biotin assists in various metabolic reactions including the transfer of carbon dioxide. It can also be helpful in maintaining a normal blood sugar level. Biotin can be used as a dietary supplement for improving the strength of your hair and nails. Biotin is often found in cosmetics bases, and health products that are geared for the hair and skin.
Full of biotin, which is a B vitamin that encourages healthy hair growth and scalp health. A lack of biotin can lead to brittle hair.
There are many nutrients that our body requires in order to produce healthy hair. If you are deficient in one, the hair and scalp can become weak. This can lead to the loss of hair. Simply altering your diet by including some nutritious foods can help reduce the amount of shedding you experience.