Length or strength - which do you prefer?

Most Jamaican women would do almost anything for length, but for me, strength is what matters.

Have you ever wondered if the magic to healthy hair is found in the human, synthetic or 'Brazilian' hair that is bought? How about the tips, acrylic and gels used to make our nails more attractive? Women often say, "I am giving my hair a break so it can grow," and then they glue or sew in hair of varying lengths.

Well, the secret to healthy, strong, long hair and nails can be found in our local everyday foods. Healthy hair and nails bring out a beautiful personal image and improve self-esteem. The desired length and strength of hair and nails start from the inside of the body with good nutrition.

Consuming a variety of foods from the Caribbean's six food groups in moderate amounts will help us to achieve our goal of having healthy hair and nails.

Nutrition tips

Hair and nails are made up of a protein called keratin. Therefore, it is recommended that protein-rich foods be consumed daily. The recommended amount of protein, which is 0.8 to 1.0 gram per kilogram of body weight, is enough to give length and strength to hair and nails. Foods that provide protein include peas, beans, nuts, chicken, fish, milk, and dairy products. Choose lean or low-fat sources of protein by removing skin and visible fat from animal foods and choosing low-fat milk and dairy products.

Dried peas and beans, beef, goat meat, egg yolk, dark green vegetables such as callaloo, spinach, and pak choi provide iron, which is needed to maintain shape and strength of nails and improve circulation of blood through scalp. Inadequate amounts of iron in the diet may result in brittle or splitting or spoon-shaped nails and dry scalp, and dull, dry hair.

Vitamin C is needed to improve the flow of blood through scalp and nail bed and increase the absorption of iron in the cells to prevent anaemia. Sources of vitamin C are oranges, West Indian cherries, raw tomatoes and lime/lemons. This will give shinier hair and pink nail beds, no need for extensions and acrylic applied over ugly, unhealthy nails.

For healthy scalp, hair follicles, and shaft of hair, consume foods that are high in omega 3 fatty acids. Sardines, mackerel, herring, tuna, salmon, flaxseed, spinach, and egg yolk provide omega 3 fatty acid. Adequate amounts of omega 3 fatty acid in diet also maintains water balance in the hair shaft so it (hair) can be shiny, strong and prevent dry scalp and dandruff.

Choose ripe bananas, lentils, beans, eggs and peanuts for thick, firm nails and thick shiny hair. These foods provide biotin, which is needed for hair and nail health.

Vitamin A-rich foods such as callaloo, spinach, pok choi, papaya, mango, carrot, pumpkin, liver, and egg yolk are needed to make sebum, which is found in the scalp. Sebum lubricates the hair shaft, making it shiny and healthy.

Choosing nuts, peas, beans and animal flesh will provide zinc, which helps to make hair and nails. Eating inadequate amounts of zinc-rich foods may cause dry, brittle hair and nails.

Limit intake of pastries, patties, doughnuts and baked goods or foods with transfats. These foods cause less omega 3 fatty acids to be absorbed by the body.

Limit intake of sugar and honey because it does not support hair and nail health.

Let us bask in our natural beauty, boost our Jamaican economy by importing less hair and nails. Make healthier local food choices for the length and strength of our hair and nails!

Marsha N. Woolery, RD, is a registered dietitian/nutritionist at Fairview Medical and Dental Center, Montego Bay and adjunct lecturer at Northern Caribbean University; email: yourhealth@gleanerjm.com