Hair grows at a rate of 1/4 to 1 / 2cm each month. The strength and health as new growth is based on nutrients that have fed it. Eating a diet based on lean proteins, whole grains and plenty of fresh ingredients will create a healthy foundation for your body and hair
. Whole grains.
Eat Protein :. .
Hair is mostly protein and require more of it to remain strong.
Good sources of protein are eggs, fish, meat, cheese, soy products, yogurt and cottage cheese. Salmon is one of the best forms of protein for healthy hair, as it also contains high levels of omega-3 fatty acids, B-12 and iron
Eat Iron :. .
Iron prevents hair loss and changes in pigmentation.
Iron is found in red meat, legumes, eggs, dried fruits, dark green, leafy vegetables and whole grain cereals. Increasing the amount of iron your body absorbs by combining these foods with high in vitamin C.
Eat B vitamins :.
B vitamins promote cell growth and repair, and prevent hair loss.
Foods high in B vitamins are poultry, beef, fish, whole grains, green vegetables, beans, sunflower seeds, peas, nuts and nutritional yeast. Look for B-12 in fortified foods, such as cereals
Eat Vitamin C :. .
Vitamin C helps with iron absorption. It is a powerful antioxidant and it supports capillary health. Vitamin C, along with Vitamin A is necessary for production of sebum, an oily substance is secreted by the hair follicles. Sebum is the body’s natural way of conditioning hair.
Vitamin C is found in citrus fruits, melons, berries, bananas, green vegetables, green peppers, avocados, artichokes and parsley.
Eat Vitamin A: Vitamin A
helps promote a healthy scalp. It is required by the body for the production of sebum.
Good sources of vitamin A are carrots, sweet potatoes, squash, broccoli, apricots, cantaloupe, fatty fish, dark green leafy vegetables and tomatoes.
Eat Vitamin E:
Vitamin E helps with protein synthesis, circulation and cellular repair. It is also an antioxidant.
Sources of vitamin E include egg yolks, avocados, nuts, dark green vegetables, legumes, wheat germ and whole grains.
Beta-carotene is responsible for protein synthesis and helps to prevent hair loss.
Beta-carotene is found in fruits and vegetables that are green, yellow or orange
Eat Biotin :. .
Biotin deficiency is rare, but it is can be the cause of brittle hair and cause the scalp begins to flake.
Biotin found in beans, molasses, nuts, fish, dairy products and meat
Eat Zinc :. .
Zinc prevents dandruff and hair loss.
Zinc is associated with protein foods, meaning it can be found in meat, fish, shellfish, beans, lentils, brown rice and dairy products.
Eat Omega-3 fatty acids:
Omega-3 fatty acids promote overall hair health.
Omega-3 found in salmon, mackerel, tuna, sardines, trout, walnuts, almonds, flaxseed oil, avocados, olive and pumpkin seeds.
Eat Silica :.
Silica increases hair strength and helps prevent breakage.
Silica found in rice, oats, lettuce, asparagus, onions, strawberries, cabbage, cucumber, celery, cauliflower, green leafy vegetables, and sunflower seeds.
Silica is often reduced when the products are processed. Try to use organic products and products whenever possible.
Tips and Warnings
Eating three or more cups of lentils or beans each week will give you ample biotin, zinc, and iron for healthy hair, as well as a good source of healthy protein.
Dry, brittle hair can be a sign that the diet lacks in essential fatty acids, silica or biotin. Also, make sure you keep your hair hydrated by drinking six to eight glasses of water each day.
Greasy or oily hair can mean you do not get enough vitamin B in your diet. Increase the amount of vitamin B-rich foods in your diet and stay away from fatty foods.
thinning hair or hair falling out may be a sign of a defect in protein, vitamin E, iron or B Vitamins.
It is also important to avoid processed foods and products high in sugar.
unhealthy hair and hair loss can be a sign of a thyroid problem or other health problems. Talk with your doctor if your hair does not improve or if hair loss is severe.