15 Foods For Healthy Hair
Beautiful and healthy hair is usually a result of a healthy diet and a healthy body in general. If your body misses some of the essential nutrients, it can lead to hair problems like dryness, dandruff, brittleness or even hair loss. However, there are some foods that can improve the condition of your hair. Have in mind that hair is largely made up of protein. Therefore, foods that are rich in protein are definitely good for the health of your hair. Besides healthy food, exercising, getting enough sleep and reducing stress can also make your hair look and feel better. This is the list of 15 foods that will make your hair look more fabulous than ever and maximize your hair growth potential!
1. Eating carbohydrates is an essential source of energy for your body, but also it will help the growth of your hair. It is recommended that around 50-60 % of your daily calories come from eating carbohydrates. Therefore, you should eat more complex carbohydrates such as vegetables, fruits, brown rice and whole grains, instead of simple sugars and food based on white flours. Food rich in complex carbohydrates is a source of B complex vitamins, and these vitamins are very important for the health of your hair. So get rid of the junk food and start eating carbohydrates in order to make your hair grow stronger.
2. As we have already mentioned, protein is essential to hair. That being said, try involving as much protein in your diet as you can. According to some studies, a diet for healthier hair should make up at least 20 % of your daily calories. Thanks to the protein diet, your hair becomes stringer and chances of hair fall are reduced. If you don’t eat enough protein, your hair will become more prone to snapping and splitting. Not to mention that inadequate protein intake actually has a great impact on major hair losses in future. So invest in your hair today and change your diet to more protein, which will affect the texture and the quality of your hair in general.
3. One of the ingredients your health diet must contain are essential fatty acids. Essential fatty acids are very good to brittle hair because they improve hair texture. These fatty acids usually come from vegetable oils, legumes, fresh nuts, oil seeds, whole grains, spirulina, flaxseed oil and pumpkin seeds. But don’t exaggerate. About 15-20 % of your daily calories should come from these sources in order to maintain healthy amounts of nutrients in your body. Keep in mind that exaggerating is as harmful as neglecting, so balance is the key to healthy body and mind.
4. Food rich in the different B vitamins will ensure that your hair does not split and it will influence the overall health of your body tissue. Foods rich in vitamin B are beans, lentils, whole grains, many fresh fruits and vegetables but especially tomatoes and citrus fruits. Also, biotin rich foods are brown rice, green peas, oats, cracked wheat, lentils, soybeans, sunflower seeds and walnuts. Deficiency of B complex vitamins has been linked to hair loss. Besides this, if you don’t incorporate enough vitamin B in your daily diet, your hair might get more greasy, you will notice dandruff, hair loss and even gray hair.
5. Vitamin C is of course very important for your hair. It has a positive impact on circulation, hair color and hair growth. By eating enough vitamin C you improve the strength of your hair and you reduce the splitting ends. Vitamin C is a very important antioxidant for the human body. It promotes cell and tissue repair besides improving the immune system. For more vitamin C try citrus fruits like oranges, lime, berries, lemon and vegetables like cucumber, tomato, brussel sprouts, red peppers, cauliflower and green leafy vegetables. Putting some lemon juice on your hair will make it brighter, according to some people so next time you are on the beach try putting some vitamin C directly on your hair if you want it brighter.
6. Foods rich in iron help to carry oxygen to the hair. And oxygen is essential for the health of our cells. If your body misses iron, hair and its follicles are literally starved of oxygen. This makes all the good parts of the root of your hair much less effective along the length of the strand. In order to increase the iron intake, you should eat more dark green vegetables like spinach, whole grains, garden cress seeds. Another way to take iron is by adding iron supplements. However, be careful to do this only under professional supervision.
7. Zinc is very important for the health of your hair because it builds hair protein. Therefore, it has an essential role in maintaining good condition and looks of your hair. Zinc has a stimulating effect on hair growth by improving immunity of your whole body. If you don’t take enough zinc into your organism, your hair will grow slower and you may experience some hair loss. You can find zinc in legumes, mushrooms, spinach, pumpkin seeds and sunflower seeds. So besides being very good for your hair growth, zinc is actually very good for your whole body (nails especially).
8. Water makes one fourth of a strand hair. Therefore, hydration is vital for the supple hair. It is also essential for detoxification and elimination of all chemical wastes and other bad stuff in our bodies. This means that water is not only good for hydrating our bodies, it is also very good for our hair since it makes hair silky and shiny. It is recommended that we drink between eight and ten glasses of water a day. So try drinking as much fluids as you (and your bladder) can, because the moisture is very important when it comes to maintaining your hair strong, healthy and beautiful.
9. Certain lifestyle changes can improve you health more than you think. Living healthy and trying to avoid as much stress as you can will not only put your body into a better condition, but you will also notice that your hair looks better than ever. One of these lifestyle changes you can make is to exercise regularly in order to ensure that proper amounts of blood flow right to your scalp which enhances the hair growth. Also, try avoiding unnecessary brushing and combing. Treat your hair delicately and use softer bristles brushes. Be sure to get plenty of rest which will allow your body to grow hair. And of course, make a good and healthy food plan.
10. Healthy food plan should be consisted of quality ingredients that will make you feel and look better. So try eating healthy during the whole day and you will see how your body changes to better, including your hair. For breakfast, try drinking soy or skim milk and eat a bowl of fresh fruit or whole grain bread. For lunch you can choose between green veggies, fresh vegetable soup, tofu and brown rice. Snacks are also allowed! Instead of chips, try eating kurmura or roasted channa or even popcorn! For dinner, your menu should include more vegetables, chapati, buttermilk and fresh veggie soup or a nice fresh salad with sprouts. With this kind of menu your whole body will start looking better, including your hair!
11. You probably haven’t heard so much about vitamin K. But the truth is, this lesser known vitamin is very important for maintaining healthy hair. Foods that have vitamin K are figs, dairy foods, asparagus and broccoli. You can also find significant amounts of vitamin K in lettuce, brussel sprouts, cabbage, dark green leafy vegetables but also in oatmeal, rye, wheat and yogurt! Vitamin K will have a positive impact on the overall condition of your hair- it will become more shiny and the ends won’t split so much.
12. If you want your hair to look better, try to avoid junk food as much as you can. It is hard to stop eating junk food for good, especially if you are somehow addicted to it, but you should take baby steps in getting rid of this unhealthy food. Not only that junk food has no nutrients at all, it also makes you more anxious and therefore- more stressed. Hair fall is often caused by anxiety, insomnia, too much hair abuse and use of chemicals. Bleaching treatments, perming and coloring have negative impact on your hair as well. But if dying your hair is the part of your style, try avoiding junk food for starters.
13. Try to avoid sugar. This one may sound too harsh, but the truth is- sugar is not doing any good to your hair. On the contrary, sugar is highly acidic, which destroys B vitamins and decreases minerals, which eventually leads to bad hair condition. Also, soft drinks and snacks that are fried or overcooked also have detrimental effects on your hair. Sugar is also present in alcohol drinks and in most drinks with coffee. You should avoid caffeine and nicotine if you want your hair to grow faster and to be silkier than ever. Finally don’t forget- we are what we eat.
14. Magnesium is one of the minerals that is very important for hair growth. Magnesium is generally vital for the overall functioning of our health system. Among other things, magnesium is very good for your heart. If you don’t take enough magnesium you will probably feel a bit sleepy and tired. So be sure to include foods like whole grains, green leafy vegetables, nuts, pulses, fruits and dairy products in order to ensure a healthy hair growth.
15. And the last, but not the least important among the vitamins, vitamin A! Vitamin A is actually essential for a healthy scalp. Beta-carotene which is found in green and yellow vegetables, sweet potatoes, broccoli and apricots i very good for our sight, skin, hair and nails. Many cosmetic products for skin, hair and nails consist beta-carotene, including SPF creams. Besides these reasons, vitamin A is vital for hair growth as well. Therefore, if you want your hair to look shinier and to grow faster, eat more carrots and apricots,