Foods for healthy hair
Published:Thursday | January 26, 2012 | 12:00 AM
Heather Little-White, Ph.D., Contributor
Maintaining healthy hair does not come from shampooing and conditioning alone but hair quality rests heavily on what you eat.
Hilary Parker in a WebMD feature writes, "For healthy luxurious locks, you need to step out of the shower and into the kitchen." The nutrients we eat should impact on hair growth at a rate of about 1/4 to 1/2 inch every month.
Do not expect the structure of your hair to change from fine and thin to rope-thick regardless of what you eat. However, a well-balanced diet that includes a lot of fruits and vegetables, iron and protein-rich foods that promote growth can make a difference in your hair.
A healthy diet will build stronger cells throughout the body including those for hair. It is best to get the nutrients for hair growth from foods instead of the beauty supplements that claim to provide nutrition for thickening or growing hair. Supplements may cause hair loss if the supplementation is too much.
Here are some foods that you should eat in maintaining healthy hair.
Eggs
As a primary source of protein, eggs also contain biotin and vitamin B-12, vital to maintaining healthy hair.
Beans
As part of the legume family, three or more cups of beans each week can provide adequate protein for hair growth. Beans also provide adequate sources of iron, zinc, and biotin. Biotin deficiencies can result in brittle hair.
Salmon
Salmon is a high-quality protein loaded with essential omega-3 fatty acids, vitamin B-12 and iron. A deficiency in omega-3s can result in a dry scalp, giving hair a dull look. One or two tablespoons of ground flaxseed in your daily diet can provide some plant-based omega-3 fats.
Poultry
Poultry is a great source of high-quality protein for healthy hair. Without adequate protein or with low-quality protein, hair is likely to get brittle or lose hair quality. Poultry also provides iron for hair health.
Oysters
This popular aphrodisiac can also lead to healthy hair as a result of the powerful antioxidant zinc, which oysters contain.
Dark-Green Vegetables
Spinach, callaloo, pak choy, broccoli and other dark-green vegetables are excellent sources of vitamins A and C, which produce sebum in the body. Sebum is an oily substance, secreted by hair follicles, and is the body's natural hair conditioner. Iron and calcium are found in dark dark-green vegetables.
Nuts
Nuts, especially Brazil nuts are one of nature's best sources of selenium, an important mineral to keep the scalp healthy. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair making it thick and shiny. Cashews, pecans and almonds provide zinc, which prevents hair from shedding.
Whole Grains
Hearty whole grains will provide hair-healthy doses of zinc, iron, and B vitamins.
Low-Fat Dairy Products
Low-fat dairy products like skim milk and yoghurt are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources.
You can even boost their hair benefits by stirring in a few tablespoons of ground flaxseeds or walnuts for omega-3 fatty acids and zinc.
Carrots
Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision.
Since a healthy scalp is essential for a shiny, well-conditioned head of hair, you would be wise to include carrots in your diet as snacks or toppings on your salad.
Balanced Diet
When it comes to foods for healthy hair, having a balanced diet is the best guarantee. You should resist the temptation to go on fad diets as these can result in less-than-healthy hair. The same is true for low-calorie diets which may be low in some important nutrients for healthy hair, including omega-3 fatty acids, zinc, and vitamin A. Low-calorie diets or crash diets may lead to stunting hair growth, dullness, shedding and even hair loss.
It is said that foods which are good for the hair are also good for the heart, so ensure that you plan your meals to give you the healthy results you need.