Healthy Hair Nutrition
10:23 AM
The body's number one priority is
caring for its living tissues. Because hair is not a living tissue, nourishing
hair follicles is a low priority. However, many believe that shiny, healthy
hair is a sign of youth and vitality. Nourishing your body with the right
nutrients may give you healthier hair. In fact, what you put in your body may
be more important than what you put on your hair.
Diet for Healthy Hair
Many factors contribute to hair
health, including genetics, environment, and health and nutrition status.
Eating the right foods plays an important role in hair health because the
nutrients found in certain foods nourish hair follicles, and promote healthy
circulation, ensuring that oxygen-rich blood reaches the scalp and keeping
sebaceous glands lubricated at the hair's base. While diet does not guarantee
beautiful hair, it may help and certainly does not hurt.
Protein and Zinc
Those that have brittle, thinning
hair are often not consuming enough dietary protein. Good quality protein is
necessary for healthy hair. Protein-rich foods include dairy products, beans,
fish, meat, eggs and poultry. Strive to consume two servings daily of dairy
products (such as 1 cup of non-fat milk) and two to three servings of meats,
beans, fish or eggs. Yogurt may be especially beneficial because it supplies
both protein and a strain of healthy bacteria known as acidophilus. Acidophilus
may help assist your body in nutrient absorption. Look for yogurt brands that
mention "live active cultures" on the label.
Low blood levels of the trace mineral zinc are associated with thinning hair in numerous research studies. Very good food sources of zinc include Crimini mushrooms, oysters, spinach, sea vegetables, pumpkin seeds, beef and lamb. Do not take a zinc supplement unless recommended by your physician.
Essential Fats for Shiny Hair
Healthy fats, especially
polyunsaturated fats, keep hair healthy and shiny. The essential fatty acids,
linoleic acid (omega-6's) and linolenic acid (omega-3's), are particularly
important. Sunflower oil is rich in linoleic acid. Only about 1 tbsp. daily is
necessary for hair health. It ensures adequate oil production from the
sebaceous glands (keeping hair pliable). You need much more linolenic acid
(omega-3 fatty acid) in your diet for overall health (including scalp health).
Foods rich in omega-3 fats include fish such as salmon, mackerel, red snapper,
and tuna, as well as flaxseed and walnuts. Avocados and olive oil are rich in
monounsaturated fats, which also contribute to shiny hair.
Vitamins for Hair Health
Vitamin A (in the form of
beta-carotene in food), the B-vitamin folate, vitamin C, and biotin (also known
as vitamin H) all contribute to hair health. Folic acid (known as folate in
food sources) is a B-vitamin partially responsible for producing red blood
cells, which carry nutrients to the roots of the scalp. Folate-rich foods
include beans and dark green leafy vegetables. Food sources of biotin (or
vitamin H) include Brewer's yeast, barley, corn, and soybeans. A deficiency of
biotin is thought to contribute to dull, dry thinning hair.
Vitamin A (known as beta-carotene in food sources), and vitamin C are antioxidant nutrients that fight free radical damage that can lead to premature aging of the hair and scalp. Beta-carotene may also help alleviate dandruff, while vitamin C helps strengthen the hair shaft, preventing breakage. Foods rich in these nutrients include citrus fruits, strawberries, sweet bell peppers, Brussels sprouts, sweet potatoes, carrots and apricots.
Article “Nutrition for Healthy Hair” by Michelle Turcotte, MS, RD with Livestrong. Read more: http://www.livestrong.com/article/23611-nutrition-hair/#ixzz1ua8honuW
Best
Teen Diets recommends healthy well balanced eating that includes fruits,
vegetables, whole grains, protein and low-fat or fat-free dairy. We offer
nutrition information for teens, parents and educators that emphasize the
importance of healthy eating for teens.
1 comments
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