What You Eat Can Make a Big Difference
If you start a hair-healthy diet today, you’ll likely see improvements within six months to a year, depending on how fast your hair grows. The following are the 10 best foods for your tresses.
Bananas, Oats and Raisins – These contain the mineral silica, which is thought to improve hair thickness, Jackson Blatner says. Emphasizing foods rich in silica helps make hair stronger and more durable.
Beans – Legumes like kidney beans and lentils are great sources of iron-rich protein. Lentils, in particular, play a role in hair maintenance and support.
Dark Green Veggies – Load up on spinach, broccoli, and Swiss chard. They’re packed with vitamins A and C, which help produce sebum—a scalp oil that works as a natural hair conditioner.
Eggs – They’re full of biotin, a B vitamin that promotes hair growth and overall scalp health. A deficiency can cause brittle hair. Other high-biotin foods include peanuts, almonds, wheat bran, salmon, low-fat cheese, and avocados.
Fruits and Veggies – They’re full of vitamin C, which helps your body absorb iron. Getting too little C makes hair dry and weak. The best sources? Broccoli, leafy greens, green peppers, citrus fruit, and strawberries.
Healthy Oils – No one wants dry, lackluster hair. But if your diet is too low in fat, that’s what could happen. Healthy oils like olive, peanut, safflower, and sunflower can restore the shine. About a teaspoon a day will do the trick.
Oysters – Opt for these to get plenty of zinc, a mineral that helps regulate the production of androgens. These are hormones that, in low levels, are associated with hair loss. People with low levels of androgens can also suffer from slow hair growth and dandruff. Adjusting your diet—and emphasizing zinc-rich choices like oysters, along with crab, clams, liver, lean beef, and wheat germ—will help stave off hair loss and keep your mane shiny and healthy.
Omega-3 Fatty Acids – They support scalp health; a deficiency can lead to dry scalp and dull hair. Good sources include salmon, sardines, herring, mackerel, flaxseeds, and walnuts.
Lean Red Meat – Too little iron can cause baldness, according to research conducted at the Cleveland Clinic. Treating iron deficiency may help regrow hair. “People who have problems with hair loss or hair growth tend to be iron deficient—especially women,” says dermatologist Paradi Mirmirani, who practices in Vallejo, Calif. Other iron-rich options include turkey, egg yolks, whole grains, dried fruit, and dried beans (soaked and cooked, of course).
Sweet Potatoes – These are packed with beta-carotene, which your body converts to vitamin A, a nourishing agent for your hair and skin. Vitamin A protects against dull hair and dry skin, a leading cause of dandruff. Other smart choices to get glowing hair and skin include carrots, kale, butternut squash, asparagus, and pumpkin.
Source : Yahoo Health