It is well known that what we eat has a direct impact on how we look. But that is not only true for our skin and waistlines, but also for the hair. Having a diet that lacks important vitamins and minerals the hair needs, no amount of expensive hair-care products like serums and conditioners can make up for the nutrients needed internally.
Balanced nutrition is the core to a great hair. If you want to take advantage of the summer to help your hair repair itself and grow longer then reevaluate what you are eating. A diet that’s high in fat, sugar and low in protein will wreck havoc on your hair and result in weak, dull, breaking hair.
Healthy foods that provide your body with the needed nutrients will add the luster back to your luscious locks. The good news is that, it is actually easier than you imagine to incorporate the healthy food options in your regular diet. Here’s the best foods to eat more of this summer for amazing hair.
1- Omega-3 Fatty Acids.
A diet rich in omega-3 fatty acids is essential for optimum overall health. Those essential fatty acids are not only important for regulating or metabolism and boosting brain function but also for the creation of important cell membranes in the scalp. These membranes are responsible for producing the natural oils needed to prevent hair dryness and promote hair growth. Hence eating a diet that lacks essential fatty acids like omega3 can lead to hair breakage, dry hair and itchy scalp.
There are different options of omega3 fatty acids rich foods to incorporate in your regular diet. Fish is a great source of omega-3 especially salmon and sardines. But if you are not a big fan of fish then get your omega-3 from flaxseeds , whole grains or pumpkin seeds.
2- Iron Rich Foods.
Our hair require constant supply of nutrients in order to develop new cells and repair damages ones and it is iron that provide the body cells with the needed nutrients and oxygen. However out bodies don’t see hair as an essential tissue so in the case of iron deficiency or anemia, other essential tissues of the body are considered to be prior to hair, there may be no iron left to supply hair with nutrients once other essential tissues are satisfied. This leads to thinning of the hair and hair loss.
Pregnant women and Vegas are most at risk.
If you are experiencing hair loss, check with your doctor your iron levels and up your intake of super foods for gorgeous hair that are rich in iron such as kale, spinach and most types of dark leafy greens.
If you are not a big fan of vegetables then chicken liver, oyster and beef are great sources of iron.
Zinc is highly needed for our cognitive and biological function. It important for fertility, strong immunity and no doubt maintaining healthy skin, hair and nails.
Zinc promotes and accelerate cell renewal process so getting less zinc that your body needs can result in thinning, dullness, falling and even premature greying if the hair.
You can get zinc from over-the-counter supplements but you can also find it in natural sources like eggs, seafood, red meats, nuts and yogurt.
4- Vitamin C.
Vitamin C is another key ingredients to maintain optimal hair. It helps in the production of collagen and tyrosine. Collagen surrounds and protect the hair strands from the environmental damage while tyrosine helps to maintain the healthy structure and the cells of the hair follicles.
Vitamin C also acts as an antioxidant, preventing damage that happen to the hair and skin.
Add more vitamin C to your diet by enjoying fresh fruits options like orange, grapefruits, strawberries, blueberries, kiwifruit and guava.
For other savory options try fresh tomato and bell pepper.
The final ingredient and probably most important on the list is biotin or also known as vitamin B7. Biotin helps in the processing of fats, carbohydrates and proteins. It also helps in the production of the building protein for hair cells.
It has proven highly effective in increasing the rate of hair growth, hence it is ideal for women with thin hair and to treat hair-fall that occurs postpartum and during menopause.
Unlike iron, it is unlikely to develop biotin deficiency, however in order to see an obvious difference on your hair, opt to take about 5000 MCG per day.
You can get your dosage from biotin supplements or simply eat more Swiss chard it is a great source of biotin and other important antioxidants that dry locks of hair would crave.
Other sources of biotin include milk and egg.