Learn what foods to eat for healthy, shiny hair!
It’s a mistake to think great hair is all about what we put on it.
Years ago when we heard the catchy soundbite, ‘you are what you eat,’ it sort of made people raise an eyebrow of doubt. It wasn’t that long ago that science, medicine, dietitians and nutritionists started to get reliable data leading to the fact that the foods we eat play a major role in our over-all health . . . and that includes healthy hair.
The foods that are the building blocks for healthy hair and scalp are also top contenders in the foods we see in the basic food pyramid charts,Vegan Pyramid Charts or MyPlate food charts, for an over-all healthy diet. But these basic food guidelines vary slightly from things such as; what food sources are available in a given region or culture, to serving size recommendations to plant or animal nutrient sources or charts made for specific diets.
All of the nutrients our bodies need for optimal health need to be derived from a variety of foods in each of the groups in the charts. Basically these charts agree that we should:
- Eat more plant foods, including whole grains, fruits, vegetables.
- Choose lean protein from a variety of sources.
- Limit sweets and salt.
- Control portion sizes.
- Be physically active.
That being said, here is a list that top nutritionists and doctors agree upon as the best foods for building strong healthy, shiny hair. Proteins, Omega 3’s, Omega 6’s, Vitamin A and C, B12 and iron were the top nutrients specialists recommended for growing healthy hair. Getting these nutrients from a food source is always preferable to a supplement.
- Food for Healthy Hair
- Salmon – omega 3′s, fatty acids, protein, B12 and iron.
- Flaxseed – a good source of omega 6, omega 3, and linoleic acids. Deficiency can result in dry scalp and dull and dry hair.
- Dark green veggies – contains Vitamin A, and Vitamin C which helps in the production of sebum or oil, which is the hairs natural conditioner.
- Beans or lentils – full of protein, iron, zinc & biotin
- Nuts – Brazil nuts, walnuts, almonds, pecans, cashews, all contain selenium, minerals, omega 3′s and zinc. A zinc deficiency can lead to hair loss.
- Poultry – animal protein
- Eggs – a top recommended source of protein, biotin & B12
- Whole grains – contain zinc, iron & B vitamins
- Oysters – a source of zinc, a powerful antioxidant, also in beef & lamb
- Low fat dairy – contains calcium, protein and mineral which all help to aid hair growth
- Carrots – a great source of Vitamin A for a healthy scalp, and shiny, conditioned hair
These foods for healthy hair have been targeted by specialists like, Andrea Giancoli, MPH, RD, a dietitian in Los Angeles and a spokeswoman for the American Dietetic Association and others.
So, what are you waiting for? Why not start eating your way to healthy hair today? Bon Appetit!
Barb Quinn on Google+