Healthy Hair Nutrition
Many of us spend a lot of money, time and effort getting our hair to look good. How much attention do we spend on what it takes to have healthy hair on the inside out? Hair traits such as color, curliness are determined by our genetics. Optimum healthy diet in addition to proper hair care can do much for frizzy, dull, lifeless hair and even prevent hair loss.
A healthy hair care diet begins with adequate amounts of protein, complex carbohydrates and good fats in our daily diets. A balance diet of these food groups with provide us the necessary nutrients for our overall health as well as healthy hair. A diet high in sugar, salt and animal fat gives poor nutrition to fast growing tissues of hair.
Protein
Hair is almost all protein. You need protein for healthy hair growth and replacement from hair loss.
Good protein sources: Lean meats, low fat dairy products (milk, cheeses), eggs, nuts and seeds. Cold water fish has good essential fatty acid source.
Fruits, vegetables
This food group has good sources of vitamin A, C, and natural fiber all important for good health and healthy hair. Green foods like spinach, kale, broccoli, can help your body produce the oily substance sebum which is the body’s natural hair conditioner.
Water
Water is essential for life period. Drink more water, cut down on soft drinks, coffee. When you are well hydrated it shows on your skin and hair. You don’t have to drink just plain water. A squeeze of lemon or lime would make a big difference in taste and also improve your metabolism.
Biotin
Biotin is a B vitamin that can help with hair growth and the prevention of hair loss. Good food sources for biotin include brewer’s yeast, green peas, oats, soybeans, walnuts, sunflower seeds, bulgur and brown rice. You can also get shampoos that contain biotin and silica. Liver and egg yolks are good biotin sources but you would have to eat an unhealthy amount to benefit. Biotin supplements may be needed to restore normal level if you are biotin deficient.
A diet of lean proteins, low fat dairy foods, fruits, vegetables, whole grains, legumes, good fats form fatty fish, nuts can help with producing and maintaining healthy hair.
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