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The title of this blog I’m sure will make you wonder or ask how can one eat their hair healthy? Or maybe not, anyway what ever the case, just like skin, the condition of your hair is an outward sign of inside health. The cells that make up each strand of hair require a regular supply of key nutrients.

Eat the correct balance of the following nutrients including protein, vitamins and minerals to supply your hair with all that it needs to remain shiny, lustrous and strong…

  • Nuts. Nuts such as almonds, walnuts, and pecans are a great source of biotin, a vitamin known to help promote hair growth. …
  • Oysters. …
  • Eggs. …
  • Salmon. …
  • Chia and Flax Seeds. …
  • Sweet Potatoes. …
  • Avocado.

Fruit and vegetables that are good for hair growth:

Vitamin C is an antioxidant its used readily by the body. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi,oranges, papaya, strawberries and sweet potatoes. Vitamin C helps in the production of collagen which strengthens the capillaries that supply the hair shafts.This also aids the absorption of iron so foods high in vitamin C are good to eat in conjunction with iron-rich foods.

As hair is made of protein, ensuring you have enough protein in your diet is crucial for making hair strong and healthy. If you are not consuming enough protein in your diet, your hair is likely to become dry, brittle and weak. Extremely low protein diets may result in restricted hair growth and even hair loss. Choose chicken, turkey, fish, dairy products and eggs as excellent sources of protein along with vegetarian sources such as legumes and nuts.

Next is Iron this  is an especially important mineral for hair and too little iron is a major cause of hair loss. The hair follicle and root are fed by a nutrient rich blood supply. When iron levels (serum ferritin) fall below a certain point, you may experience anaemia. This disrupts the nutrient supply to the follicle, affecting the hair growth cycle and may result in shedding. Animal products such as red meat, chicken and fish provide iron with a high bioavailability, meaning the iron is readily available to the body. Vegetarians can raise their iron stores by including lentils, spinach and other leafy green vegetables such as broccoli, kale and salad greens.

Then we have Omega-3 fatty acids these are important fats our body cannot make itself, and therefore must be obtained through our diet. Omega-3s are found in the cells that line the scalp and also provide the oils that keep your scalp and hair hydrated. Look out for oily fish such as salmon, herring, sardines, trout and mackerel and plant sources including avocado, pumpkin seeds and walnuts.

Vitamin A is needed by the body to make sebum. Sebum is an oily substance created by our hairs sebaceous glands and provides a natural conditioner for a healthy scalp. Without sebum we may experience an itchy scalp and dry hair. Include animal products and orange/yellow coloured vegetables which are high in beta-carotene (which makes vitamin A) such as carrots, pumpkins and sweet potatoes.

Scalp protection involves other important minerals, notably zinc and selenium. A lack of zinc can lead to hair loss and a dry, flaky scalp. Fortified cereals and wholegrains are a good source of zinc along with oysters, beef and eggs

The sun can damage our hair just like it can damage our skin so ensure you eat foods rich in vitamin E to provide protection for your hair. Nuts are nutritional powerhouses, providing zinc and selenium as well as vitamin E so try to include them as part of a balanced diet.

Biotin is a water-soluble B vitamin. Too little biotin can cause brittle hair and may lead to hair loss. Include biotin rich foods such as wholegrains, liver, egg yolk, soy flour and yeast.

So there you go eat your hair healthy, try to include these vitamin and minerals in your daily diet and enjoy a beautiful head of shiny, lustrous and strong hair.

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