Title : Top 10 Foods for Healthy Hair
link : Top 10 Foods for Healthy Hair
Top 10 Foods for Healthy Hair
id = "post-body-8074592395632483577"> When it comes to hair health, which is not only what you put in her hair that counts -. that is what you put in your body, also"like any other part of your body, cells and processes that support strong, vibrant hair depend on a diet balanced, "says nutritionist Lisa Drayer New York, MA, RD, author of the diet of beauty.
may take longer to notice (both good and bad!) Changes in your hair on your skin. For example, "just one week with a poor diet can cause acne breakouts or dry and pale skin in a matter of days," says New York City dermatologist Cybele Fishman, MD, "but with hair, it can take a few months for a nutritional deficiency or the effects of a crash diet to appear "
the nutrients you eat today help strengthen the hair follicle -. of born each strand - and the scalp that surrounds. "Healthy follicles? Healthier Hair. Healthy Scalp? Healthier Hair!" Drayer says.
Of course, there are more on your hair than what you eat. Smoking, hormonal imbalances, and not getting enough sleep can also affect how your hair looks and feels. No magic nutrients can offset these concerns.
Still, you have much more influence than it seems. If you eat a varied balanced diet rich in protein, which focuses on the following 10 foods, you give your hair the TLC it needs and deserves.
1. Salmon
Besides being rich in protein and vitamin D (both are key to strong hair) omega-3 found in this tasty cold-water fish fatty acids are the true superstar. Your body can not produce these fatty acids, which your body needs to grow hair. About 3% of the hair shaft is made up of these fatty acids, Drayer says. Omega-3s are also found in the cell membranes of the skin of the scalp, and natural oils that keep your scalp and hair hydrated.
Other options: If salmon does not thrill you, you can also get essential fatty acids from fish such as herring, sardines, trout and mackerel, as well as avocados, pumpkin seeds and walnuts (see below for more wonderful things about walnuts.)
2. Nuts
These are the only type of nut that has a significant amount of omega-3. They are also rich in biotin and vitamin E, which helps protect cells from DNA damage. Since your hair rarely much sun shield is made, this is especially great, Drayer says. Too little biotin can lead to hair loss. Walnuts also have copper, a mineral that helps keep your color rich and lustrous natural hair, says Fishman.
Other options: Try using walnut oil in your salad dressing or stir fry instead of canola or safflower, Fishman says
. 3. Oysters
Oysters are rich in zinc, a lack of which can lead to hair loss (even in her eyelashes) and the scalp dry, scaly. Three ounces has a whopping 493% of your daily value. You can get some zinc through fortified cereals and whole grain breads, but oysters can boast a good level of protein too. "Remember, hair is about 97% protein," Drayer says. Without enough protein, your body can not replace the hairs that naturally wicks away each day and what you do can be dry, brittle or weak.
Other options: Get enough zinc with nuts, meat and eggs
. 4. Sweet potatoes
Sweet potatoes are a great source of the antioxidant beta carotene, which the body converts to vitamin A. "Basically, all cells of the body can not function without enough A," Fishman says. It also helps protect and produce the oils that keep your scalp, and being low in vitamin A, you can even leave you with itchy dandruff, fastidious.
Other options: carrots, melon, mango, pumpkin and apricots are good sources of beta carotene
. 5. Eggs
A great source of protein, eggs are loaded with four main minerals: zinc, selenium, sulfur and iron. Iron is especially important because it helps cells carry oxygen to the hair follicles, and too little iron (anemia) is one of the main causes of hair loss, especially in women, Drayer says.
Other options :. You can also increase your iron stores with animal sources, including chicken, fish, pork and beef
6. Spinach
iron, beta carotene, folic acid and vitamin C in spinach help keep hair follicles healthy and scalp oils circulating.
Other options: rich nutrients similarly in dark leafy vegetables like broccoli, kale and collards
. 7. Lentils
Small but mighty, these legumes are full of protein, iron, zinc and biotin, says Fishman, so it is a great staple for vegetarians, vegans, and meat eaters.
Other options: Toss other beans such as soybeans (the young are called edamame) and beans in your soup or salad
. 8. Greek
yogurt Cruise the dairy aisle for low-fat options like Greek yogurt, which is high in hair-friendly protein, vitamin B5 (pantothenic acid - an ingredient you'll often see on product labels hair care), and vitamin D. new research links vitamin D and hair follicle health, but exactly how it works is not clear, Fishman says.
Other options: cottage cheese, low-fat cheese and skim milk also fit the bill
. 9. Blueberries
super exotic fruits may come and go, but when it comes to vitamin C, "is hard to beat this nutrient superhero," Drayer says. C is critical for circulation to the scalp and supports the tiny blood vessels that feed the follicles. Too little C in their diet can lead to hair breakage.
Other options:. Kiwis, sweet potatoes, tomatoes and strawberries
10. Poultry
This everyday entree is extraordinary when it comes to protein, and healthy hair zinc, iron and B vitamins to keep strands strong and plentiful. Because hair is nearly all protein, "protein foods literally are giving the building blocks for hair," Drayer says.
Other options: Lean cuts of beef are another good source of lean protein .
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