GROW YOUR HAIR THROUGH FOOD
Just like skin, the condition of your hair is an outward sign of inside health. The cells that make up each strand of hair require a regular supply of key nutrients.
PROTEIN - EGGS, IN PARTICULAR!
As our hair is made of protein, ensuring you have enough protein in your diet is crucial for making hair strong and healthy. If you are not consuming enough protein in your diet, your hair is likely to become dry, brittle and weak. Extremely low protein diets may result in restricted hair growth and even hair loss.
Choose chicken, turkey, fish, dairy products and eggs as excellent sources of protein along with vegetarian sources such as legumes and nuts.
Vitamin A - Pumpkin, Sweet Potato & Carrots
Vitamin A is needed by the body to make sebum. Sebum is an oily substance created by our hair’s sebaceous glands and provides a natural conditioner for a healthy scalp. Without sebum, we may experience an itchy scalp and dry hair. Include animal products and orange/yellow coloured vegetables which are high in beta-carotene (which makes vitamin A) such as carrots, pumpkins and sweet potatoes.
Omega 3 - Salmon, fish, Avocado, pumpkin seeds
Omega-3 Fatty Acids are important fats our body cannot make itself, and therefore must be obtained through our diet. Omega-3s are found in the cells that line the scalp and also provide the oils that keep your scalp and hair hydrated. Include oily fish such as salmon, herring, sardines, trout and mackerel and plant sources like avocado, pumpkin seeds and walnuts.
Zinc & selenium - Oysters, beef, eggs
Scalp protection involves other important minerals, notably zinc and selenium. A lack of zinc can lead to hair loss and a dry, flaky scalp. Fortified cereals and wholegrains are a good source of zinc along with oysters, beef and eggs.
Biotin - wholegrains
Biotin is a water-soluble B vitamin. Too little biotin can cause brittle hair and may lead to hair loss. Include biotin rich foods such as wholegrains, liver, egg yolk, soy flour and yeast.
Vitamin E - almonds
The sun can damage our hair just like it can damage our skin so ensure you eat foods rich in Vitamin E to provide protection for your hair. Nuts are nutritional powerhouses, providing zinc and selenium as well as Vitamin E so try to include them as part of a balanced diet.
Vitamin C - KIWI, broccoli, papaya
Vitamin C aids the absorption of iron so foods high in vitamin C are good to eat in conjunction with iron-rich foods. Vitamin C is also an antioxidant so is used readily by the body. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes. Vitamin C helps in the production of collagen which strengthens the capillaries that supply the hair shafts.
