Friday, January 01, 2010

Top Foods for healthy hair

When it comes to healthy hair, it’s not just what you put on your tresses that count -- it’s what you put in your body, too. "Lather, rinse, repeat" may be standard advice, but shampoo and conditioner alone won't give you the healthy hair you crave. For the most luxurious locks possible, you'll need to step out of the shower, and into the kitchen.
Who doesn't want healthy hair? We all want to have hair that's shiny, bouncy and lustrous. The most effective way to get healthy hair is to have a healthy diet. Beautiful hair just needs proper nutrition and care. Here are foods you should include in your diet.

According to Dr Jharna Wadia, a nutritionist, almonds contain a generous amount of vitamin E, iron and magnesium which are beneficial to the hair. "Iron promotes protein retention. Since our hair is approximately 90 per cent protein, these essential nutrients are beneficial in the process of hair growth," she explains. Eat 2-3 almonds every day.


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."

"Fruits such as oranges, kiwis and melons contain vitamin C, which prevents hair loss and promotes re-growth," says Dr Wadia. Have at least five servings of fruit in a day to stop your hair from falling.

Dark Green Vegetables

Popeye the Sailor Man didn't eat all that spinach for healthy hair, but he could have. Spinach, like broccoli and Swiss chard, is an excellent source 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.


Eggs contain vitamins B6 and B12. These nutrients produce melanin that gives hair its natural color making it shinier. Melanin protects the hair from any external damage too.


Beans, beans, they're good for your ... hair?
Yes, it's true. 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.
Blatner, who is also a spokeswoman for the American Dietetic Association, recommends three or more cups of lentils or beans each week.

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.


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.

Add these foods to your diet and you'll have healthy, bouncy, happy hair very soon!


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