Many people seem to forget that health and beauty go hand in hand. We all want healthy hair. Proper nutrition can really help. Here are some foods that you should include in your diet.
1. Salmon: When it comes to foods that pack a beauty punch, it's hard to beat salmon. Loaded with omega-3 fatty acids, this high-quality protein source is also filled with vitamin B-12 and iron.
"Essential omega-3 fatty acids are needed to support scalp health," says Andrea Giancoli, MPH, RD, a dietitian in Los Angeles and a spokeswoman for the American Dietetic Association. "A deficiency can result in a dry scalp and thus hair, giving it a dull look." Vegetarian? Include one or two tablespoons of ground flaxseed in your daily diet for some plant-based omega-3 fats.
2. Dark Green Vegetables: Spinach, broccoli and Swiss chard, are excellent sources of vitamins A and C, which your body needs to produce sebum. The oily substance, secreted by your hair follicles, is the body's natural hair conditioner. Dark green vegetables also provide iron and calcium.
3. Beans: Legumes like kidney beans and lentils should be an important part of your hair-care diet. Not only do they provide plentiful protein to promote hair growth, but ample iron, zinc, and biotin. While rare, biotin deficiencies can result in brittle hair.Three or more cups of lentils or beans each week is recommended .
4. Nuts: Brazil nuts are one of nature's best sources of selenium, an important mineral for the health of your scalp. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. They are also a terrific source of zinc, as are cashews, pecans, and almonds. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu.
6. Eggs: When it comes to
healthy hair, it doesn't matter whether you like your eggs scrambled,
fried, or over easy. However they're served up, eggs are one of the best
protein sources you can find. They also contain biotin and vitamin B-12, which are important beauty nutrients.7. Whole grains: Sink your teeth into hearty whole grains, including whole-wheat bread and fortified whole-grain breakfast cereals, for a hair-healthy dose of zinc, iron, and B vitamins. A whole-grain snack can also be a great go-to food when your energy is zapped halfway through the afternoon, and you've still got hours to go before dinner.
8. Oysters: Oysters may be better known for their reputation as an aphrodisiac, but they can also lead to healthy hair — and who doesn't love that? The key to their love and hair-boosting abilities is zinc — a powerful antioxidant. If oysters don't make a regular appearance on your dinner plate, don't despair. In addition to getting it from whole grains and nuts, you can also get zinc from beef and lamb.
9. Low-Fat Dairy Products: Low-fat dairy products like skim milk and yogurt are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources. For some healthy hair foods "to-go," try throwing a yogurt or cottage cheese cup in your bag when you head out in the morning to snack on later in the day. You can even boost their hair benefits by stirring in a couple of tablespoons of ground flaxseeds or walnuts for omega-3 fatty acids and zinc.
10. Carrots: Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision. Since a healthy scalp is essential for a shiny, well-conditioned head of hair, you'd be wise to include
carrots in your diet as snacks or toppings on your salad.
Info taken from http://www.goodhousekeeping.com/
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