Most of us think that regular washing of hair with shampoos, conditioners and other hair products is enough in order to make hair beautiful. However, hair washing is not enough in order to provide our hair with the needed vitamins and nutrients. This is the reason why the inclusion of healthy foods in the diet can also work beneficially for the maintenance of the hair. But what foods are good for your hair?
Learning More about Hair Health
Hair is considered a very useful part of our body. Aside from its function of protecting the skin, the hair is also valuable with its different aesthetic purposes. This is the reason why a lot of us, even men, spend a huge sum of money just to provide all the nourishment and pampering our hair needs. Nevertheless, becoming expensive in taking care of the hair is actually not necessary since we can provide all the essential vitamins just by eating the right kind of foods. There are actually several types of foods that we can eat in order to provide our hair the needed nutrients. Below are some of the recommended foods for keeping the hair not just healthy but as well as beautiful.
Foods for the Hair
• Salmon – Salmon is a type of fish that is used in many different recipes. Aside from being very delicious, salmon is also healthy and loaded with omega 3 fatty acids. These fatty acids are considered essential in health since it is rich in high quality protein and is also filled with vitamin B12 and iron. According to dietician and spokeswoman for the American Dietetic Association, Andrea Giancoli, MPH, RD, omega 3 fatty acids are needed in order to provide the needed support for our scalp health. A deficiency of these essential fatty acids can cause dryness in the scalp and can also cause a very dull look. However, if we are vegetarians, we can substitute salmon with at least 1 to 2 tablespoons of ground flaxseed in the daily diet since this plant-based food also contain high in omega-3 fats.
• Dark Green Vegetables – We all know that eating dark green vegetables can be very beneficial for our health. However, these nutritious greens can also be useful in providing our hair its needed vitamins. Some of these vegetables include spinach broccoli and Swiss chard. These vegetables are rich in vitamins A and C, which are essential vitamins that aid the body in the production of sebum. Sebum is the oily substance that is secreted by the hair follicles that acts as the body’s natural conditioner. Aside from these vitamins, dark green vegetables are also rich in minerals like calcium and iron.
• Beans – Some of us think that beans are only good for producing gas in our digestive tract; however, this nutritious food can also be useful in keeping the hair healthy and beautiful. Legumes, kidney beans and lentils are some of the examples of beans that can be beneficial for our hair. Aside from being a good source of protein that helps in hair growth promotion, these beans are also rich in iron, zinc and biotin. A deficiency of these elements can result to the brittleness of hair. Because of this, the inclusion of at least three cups of lentils a week in the diet can be effective in keeping the hair healthy and naturally attractive.
• Nuts – Nuts are also very essential in providing the hair its required vitamins. Nuts can also enhance the hair’s shine making it look beautiful. Brazilian nuts, to be exact, contain selenium, which is an important mineral for improving the health of the scalp. Walnuts, on the other hand, contain alpha-linolenic acid, which is a type of omega 3 fatty acid that can aid in conditioning the hair. Nuts like cashews, pecans and almonds are also good sources of zinc. A deficiency of zinc in the body can result to hair shedding, which is why nuts are very important in the diet to keep the hair naturally healthy.
• Poultry – Adding poultry such as chicken and turkeys in the diet can provide high quality protein to the body that provides us with healthy hair. Low protein can cause growth problems and can cause brittleness in the hair. Profound protein deficiency is also being associated with the loss of hair color. Iron in poultry also has high degree of bioavailability, which means the body can easily absorb its benefits.
• Eggs – Another good thing about chickens is that they are also capable of producing eggs. These eggs are also very helpful in keeping the hair healthy and strong. It contains vitamin B12, which is an essential beauty nutrient.
• Whole Grains – whole grains are also very good for the hair. Whole wheat bread and fortified whole grain breakfast cereals can be used for a healthy dose of zinc, iron and B vitamins as well. Aside from these, eating whole grain snacks can be very heavy and can provide our body hours of energy.
• Oysters – oysters are also considered useful in maintaining hair health. Although most of us associate oysters as an aphrodisiac, oysters can also be a good source of hair vitamins. It can help boost the quality of the hair with the help of zinc, which is an antioxidant. However, if oysters do not appeal us, then we can substitute this seafood with beef and or lamb, where zinc is also available.
• Low-fat Dairy Products – Low fat dairy products like skim milk and yogurt are considered rich in calcium, calcium is another type of mineral that is useful in maintain good hair growth. These dairy products also contain whey and casein, which are two good sources of high quality protein.
• Carrots – Carrots is another example of vegetables that can be good for the hair. As we all know, carrots are good sources of vitamin A. Vitamin a is not only good for the eyes but are also good for the health of hair. This keeps the hair shiny, well conditioned and resilient. Because of this, including carrots in the diet is always advisable.
These are just some of the healthy foods that can provide us countless benefits for our hair. Adding these delicious and nutritious edibles in the diet can definitely assure us of the nutrients that our hair needs.