Just like your skin, the condition of your hair is a sign of good health. The cells that make up each strand of your hair require a regular supply of essential nutrients.
Starting a hair-healthy diet plan will mean a more gorgeous hair. Eat the foods below for that lustrous and shiny locks.
Top Foods for Healthy Hair:
Avocado for Vitamin E
Vitamin E helps the follicles work more efficiently and improve your blood circulation to promote hair growth. It also maintains the PH levels balance and oil, which if it exceeds can clog your hair follicles and stop hair growth.
Avocado is good source of Vitamin E and is also rich in the heart healthy monounsaturated fats. You can add it to your sandwich, breakfast salad or add into your green smoothie.
Citrus Fruits for Vitamin C
Vitamin C helps the absorption of iron, therefore foods high in vitamin C are good to eat in conjunction with iron-rich foods. Also, vitamin C is an antioxidant so it is used readily by your body.
The best sources of vitamin C are blueberries, blackcurrants, guava, broccoli, oranges, kiwi fruits, strawberries, papaya and sweet potatoes. Vitamin C ainds in the production of collagen, which strengthens the capillaries that supply the hair shafts.
Carrots for Vitamin A
Vitamin A is essential for the body to make sebum. Sebum is an oily substance made by your hairs’ sebaceous glands and provides a natural conditioner for a healthy scalp.
Without sebum you may experience dry hair and itchy scalp. You can include animal products and yellow and orange coloured vegetables which are high in beta-carotene, that makes vitamin A such as pumpkins, carrots and sweet potatoes.
Eggs for Biotin and Protein
Eggs are loaded with biotin, a B vitamin needed for hair growth and overall scalp health. Because your bodies make their own biotin in the intestines, and it is present in many common foods, deficiency is very rare.
Biotin is very important for hair health, but you don’t need to take supplements. You can eat a balanced diet that includes some high-biotin foods, such as peanuts, eggs, wheat bran, almonds, avocados, salmon and low-fat cheese.
Fish, Seeds and Nuts for Omega-3 Fatty Acids
Omega-3 fatty acids help nourish your hair and support thickening. Your body cannot produce these healthy fats, therefore you need to get them from your diet.
Walnuts and almonds are rich in omega-3 fatty acids. Watch out for oily fish such as herring, salmon, trout, sardines, mackerel and plant sources including pumpkin seeds, avocado and walnuts.
Green Vegetables for Iron
Iron is an especially essential mineral for hair and too little iron can cause anaemia, which is a major cause of hair loss. The root and hair follicle are fed by a nutrient rich blood supply.
When iron levels or serum ferritin, fall below a certain point, you may experience anaemia. This can cause disruption to the nutrient supply to the follicle, that affects the hair growth cycle and may result in shedding.
You can include spinach, lentils and other leafy green vegetables such as kale, broccoli, and salad greens into your diet.
Oysters for Selenium and Zinc
Scalp protection involves other essential minerals, notably selenium and zinc. Lack of zinc can lead to a dry, flaky scalp and hair loss. Wholegrains and fortified cereals are a great source of zinc along with oysters, beef and eggs.