Archive for the Education Category

How your diet can affect your hair

Posted in Diet, Education, Exercise, Growing long hair on October 26, 2009 by fancee

Just like your body, your hair also needs a balanced diet to stay healthy. There are many hair issues that can be solved with some simple changes in your diet. Let’s explore these…

Dry and brittle hair:

Dry and brittle hair is a sign that your diet lacks essential fatty acids. By including plenty of good sources of essential fatty acids in your diet you can give your hair back its strength and lustre. So where do we find these fatty acids?

  1. Oily fish such as:
    • Tuna
    • Sardines
    • Trout
    • Salmon
    • Herrings
    • Mackeral
  2. Seeds
  3. Nuts
  4. Olives
  5. Avocados
The goal is to eat four servings of oily fish a week. Sprinkling flaxseed oil and pumpkin seeds in your food is another great way to get your essential fatty acids. To keep your hair well hydrated, be sure to drink six to eight 8-ounce glasses of water ever day!

Another nutrient important for hair strength and growth is trace mineral silica. Silica is vital to the strength of hair, and can stop hair breakage, unfortunately many of the foods we eat in the western world lack this mineral unless you are eating organically. So whenever possibly try to choose organic produce. Foods that are rich in silica are:
  1. Rice
  2. Oats
  3. Lettuce
  4. Parsnips
  5. Asparagus
  6. Onion
  7. Strawberry
  8. Cabbage
  9. Cucumber
  10. Leek
  11. Sunflower seeds
  12. Celery
  13. Rhubarb
  14. Cauliflower
  15. Green leafy vegetables

Greasy and Limp hair:

Greasy and limp hair is a sign that your diet lacks vitamin B. Foods rich in vitamin B are:

  1. Whole grains
  2. Nuts
  3. Seeds
  4. Dairy products
  5. Eggs
  6. Wheatgerm
  7. Legumes
  8. Green leafy vegetables
These are all great sources of B-complex vitamins. Also steer clear of oily foods where possible.
Thin hair that may be falling out:
Thinning hair or hair loss may be a sign of iron deficiency. Be sure to eat plenty of iron rich foods, such as:
  1. Red meat
  2. Eggs
  3. Legumes
  4. Wholegrain cereals
  5. Dried fruits
  6. Green leafy vegetables
Since hair is composed mostly of protein, your hair will most likely respond well to the addition of high protein foods such as meats, eggs, cheese, seeds and nuts. These protein-rich foods can help reinforce the hair follicles and prevents the hair from falling out. There is some evidence suggesting soya protein helps stimulate growth, so switch to soy milk and include some tofu, miso and soy beans in your diet.
Vitamin E is found in green, leafy vegetables, nuts and grains and can also help hair loss. Hair loss can also be a sign of thyroid dysfunction. To stimulate the thyroid gland, eat foods rich in iodine such as seafood and kelp. Also including iron and B vitamins in your diet will help. Stick to a diet rich in antioxidants – fruit, vegetables and tea – to help slow the ageing process in general.
Foods and Vitamins to stimulate hair growth:
Foods – Your hair will most likely respond well to the addition of high protein foods such as meats, eggs, cheese, seeds and nuts. Fish has good protein as well as essential fatty acids and natural oils.
Vitamin B – Green vegetables, beans, sunflower seeds, nuts and peas.
Vitamin C – Citrus fruits like oranges, lemons, limes, melons and berries.
Vitamin E – Avocados, rice bran, nuts, dark green vegetables, legumes and whole grains.
Vitamin A – Carrots, sweet potatoes, squash, broccoli, cantaloupe and apricots.
Vitamin K – Seafood, dairy, figs, asparagus, broccoli, lettuce, brussel sprouts, cabbage, dark green leafy vegetables, oatmeal, soybeans, wheat, yoghurt, egg yolks and liver.
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