Foods for healthy hair
There are lot of factors in our lives that can have a negative effect on hair quality and growth, causing our hair to become weak, dry or lack luster, or even triggering hair loss. These factors can include genetics, age, nutrient deficiencies, stress, hormonal changes, poor circulation, thyroid problems and even over-brushing.
Here is a list of food items which are good and bad for your hair:
FOOD ITEMS THAT ARE BAD FOR YOUR HAIR
High levels of mercury can lead to hair loss; the overarching rule (but there are exceptions) is that the bigger the fish is in nature, the higher levels of mercury it has in it. Steer clear of fish like swordfish and even some tuna.
The artificial sweeteners specifically, aspartame has been linked to hair loss.
Protein is super important for your hair and sugar hinders the absorption of it.
This one goes hand in hand with sugar, since white bread, cakes, pastries, white pasta, and other refined, over-processed starches are converted into sugar, which causes your hair to thin.
Alcohol slows the levels of zinc in your body, which is a necessary mineral for healthy hair and growth. It also dehydrates your hair, making it more brittle and likely to break.
Greasy food translates to greasy skin, including on your scalp. As your noggin’s pores wind up clogged, hair loss can occur.
FOOD ITEMS THAT ARE GOOD FOR YOUR HAIR
Salmon is a great source of Omega 3 fatty acids. Omega three fats are really good for your hair. Omega 3 fatty acids have anti-inflammatory properties. This can help to open the hair follicles which promotes healthy hair growth. One of the signs of lack of Omega 3 is a dry scalp and dull looking hair.
Eating spinach is a great way of getting nutrients into your diet. It contains vitamins B, C and E as well as potassium, calcium, iron, magnesium and Omega 3 – all of these are required for good healthy hair. The iron content in particular helps the red blood cells carry oxygen to hair follicles which is essential for healthy hair growth.
Guava is rich in vitamin C. It protects your hair from breaking. One cup of guava has 377 milligrams of vitamin C. That’s more than four times the minimum daily recommended amount.
Lentils are a good source of zinc and biotin which help with good hair health. They are also a great source of protein. Protein is an important macro nutrient for the hair. Protein helps with the strengthening of the actual hair strands. A good source of protein in your diet will help with the healthy growth of hair. Try adding lentils to salads and soups for a healthy addition to your diet.
Sweet potatoes are packed full of a nutrient called beta-carotene. Beta carotene is converted by the body into Vitamin A. Vitamin A deficiency often results in dry skin which can affect your scalp and can fall off your scalp as dandruff. For a healthy scalp try incorporating more beta carotene into your diet. It also encourages the glands in your scalp to make an oily fluid called sebum that keeps hair from drying out. You can also find beta carotene in other orange vegetables like carrots, pumpkin, cantaloupe, and mangoes.
Red, yellow, and green bell peppers are a colorful, delicious source of vitamin C, which is necessary for hair health for many reasons. Besides helping the body use non-heme iron — the type found in plant foods — to ensure that there is enough iron in red blood cells to carry oxygen to hair follicles, vitamin C is also used to form collagen, a structural fiber that helps our bodies hold everything together. Hair follicles, blood vessels, and skin all require collagen to stay healthy for optimal growth. Even minor vitamin C deficiencies can lead to dry, splitting hair that breaks easily.
The benefits of oranges affect your hair in two big ways: 1.) Its vitamin C content makes it easier for your body to absorb iron, such as from spinach; 2.) The vitamin B12 in tangerines promotes hair growth, reduces hair loss, and slows down the graying process.
Also known as Indian gooseberry, amla is a sour fruit native to India. High in antioxidants, it is prescribed by Ayurvedic doctors for glowing skin and hair.
Chickpeas contain some of the highest concentrations of vitamin B9. A cup of them packs a whopping 1,114 micro grams of B-9, nearly three times the RDA of 400 micro-grams.
Getting too little iron can lead to hair loss. Iron rich food items include fortified cereal, grains, and pastas, and in soybeans and lentils, shellfish and dark leafy greens.
Oysters are a great source of zinc. Zinc is an important antioxidant for the body. Cells that build hair rely on zinc to help them work their hardest. Zincs properties help with hair growth as it helps keep the oil glands at the scalp at a healthy level. Deficiencies in zinc can be shown as hair loss in extreme conditions.
Some people put raw eggs directly onto their hair to help with hair condition. You can also eat eggs for these benefits. As well as being high in protein, they contain biotin. Biotin is a B vitamin which is essential for scalp health and hair growth.
Mackerel is an oily fish. This means that it is high in omega 3 fatty acids which are essential for healthy hair. If you are a vegetarian you can eat flaxseeds to ensure you get the health benefits of this essential fatty acid.
Walnuts are a source of Biotin amongst other nutrients. Biotin helps strengthen hair, reduce hair loss and improve hair growth. Walnuts are also a good source of vitamin E. Vitamin E deficiency may lead to brittle hair which easily breaks off or snaps. Try eating walnuts as a healthy snack.
Carrots are usually thought of as being good for your eyes but they help your hair as well. Containing vitamin A, these vegetables help you get that shiny well-conditioned look by maintaining the natural oils in the hair and keeping your scalp in tip top condition.
Good quality protein sources are essential for healthy hair. Without adequate protein, or with low quality protein, one can experience weak brittle hair. Deficiency in protein can result in loss of hair color. Protein also strengthens the hair and increases the bioavailability of iron, which promotes healthy hair growth. To get protein from meat, pick lean options like chicken or turkey, which have less saturated fat than sources like beef and pork.
Greek yogurt is packed with protein, the building block of your locks. Greek yogurt also has an ingredient that helps with blood flow to your scalp and hair growth. It’s called vitamin B5 (known as pantothenic acid) and may even help against hair thinning and loss.
Cinnamon helps with blood flow. That’s what brings oxygen and nutrients to your hair follicles.
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