Top 10 Foods for Healthy Hair

Top 10 Foods for Healthy Hair

Best looking hair can begin at the next meal.

"Like any other part of the body, cells and processes that support your hair strong, dynamic depend on a balanced diet," says New York nutritionist Lisa Drayer, MA, RD, author of The Beauty Diet.

It may take more time to notice the changes (both good and bad!) In the hair on your skin. For example, "only a week with a poor diet can cause acne breakouts or dry skin, yellowish in a few days," says New York City dermatologist Cybele Fishman, MD, "but with the hair, it may take a few months nutritional deficiency or the effects of a crash diet appear. "

The food you eat today help strengthen the hair follicle - the born each chapter - and the surrounding scalp. "The hair follicles healthy? Healthy Hair. Scalp healthy? Cheers!" Drayer said.

Of course, there is more hair than you eat. Smoking, hormonal imbalances, and not enough sleep can also affect your hair looks and feels. No magic nutrients can offset these concerns.

However, you have much more power than you think. If you eat a balanced diet variety, rich in protein, which focuses on the following 10 foods, it gives your hair the TLC it needs and deserves.

1. Salmon

Besides being rich in protein and vitamin D (both are essential for strong hair) omega-3 fatty acids found in this tasty cold-water fish are the real superstar. Your body can not manufacture these fatty acids that the body needs to grow hair. Approximately 3% of the hair shaft, which is to place these fatty acids, Drayer said. Omega-3s are also found in the membranes of skin cells from your scalp and natural oils that keep the scalp and hair moisturized.

Other options: If the salmon does not pack, you can also get essential fatty fish such as herring, sardines, trout and mackerel, avocado, pumpkin seeds and walnuts (see below most wonderful things nuts.)

2. Walnuts

These are the only type of nut that has a significant amount of omega-3 fatty acids. They are also rich in biotin and vitamin E, which helps protect cells against DNA damage. Her hair rarely gets more protection against the sun, which is particularly large, Drayer said. Biotin little can lead to hair loss. Nuts also have copper, a mineral that helps to maintain the natural color of rich, shiny hair, Fishman said.

Other options: use walnut oil in your salad or stir-fried instead of canola or safflower oil, Fishman said.

3.Oysters

Oysters are rich in zinc, a lack of which can lead to hair loss (including tabs), and dry, flaky scalp. Three ounces has a huge 493% of the daily value. You can get zinc through fortified cereals and whole grain breads, but the oysters can boast a good amount of protein too. "Remember that hair is a protein of about 97%, '" says Drayer. Without enough protein, your body can not replace lost hair naturally every day and so it may be dry, brittle or weak.

Other options: Fill zinc with nuts, meat and eggs.

4. Sweet Potatoes

Sweet potatoes are an excellent source of antioxidant beta-carotene, which the body converts into vitamin A. "Basically, all the cells of the body can not function without enough," says Fishman. It also helps protect and produce oils that keep your scalp, and being low in vitamin A, even if you can leave itchy, annoying dandruff.

Other options: carrots, cantaloupe, mango, pumpkin and apricots are good sources of beta-carotene.

5. Eggs

An excellent source of protein, eggs are loaded with four main minerals: zinc, selenium, sulfur and iron. Iron is especially important because it helps the 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 said.

Other options: You can also increase iron animal sources such as chicken, fish, pork and beef.

6. Spinach

Iron, beta-carotene, vitamin C and folic acid in spinach helps keep hair follicles healthy scalp and circulating oils.

Other options: nutrient-rich dark green leaves as well as broccoli, kale and chard.

7. Lentils

Small but mighty, these legumes are full of protein, iron, zinc and biotin, Fishman said, so it is a great staple for vegetarians, vegans and carnivores.

Other options: Mix other grains such as soybeans (edamame young man's name) and beans in soup or salad.

8. Greek yogurt

Cruise on the side of milk for low-fat options such as Greek yogurt, which is rich in proteins using the hair, Vitamin B5 (pantothenic acid - an ingredient often seen on product labels hair care), and vitamin D. New research links vitamin D and the health of the hair follicle, but exactly how is not clear, said Fishman.

Other options: cottage cheese, low fat cheese and skim milk also fit the bill.

9. Blueberries

Super exotic fruits may come and go when it comes to target vitamin C, "is hard to beat this superhero of nutrients," says Dreyer. C is essential for the circulation in the scalp and supports small blood vessels that nourish the hair. Too little C in the diet may lead to hair breakage.

Other options: kiwi, sweet potatoes, tomatoes and strawberries.

10. Poultry

This dish every day is amazing when it comes to protein, zinc and healthy hair, iron and B vitamins to keep strong and abundant strands. Because hair almost all proteins, "Protein-rich foods are literally gives you the foundation for the hair," says Dreyer.

Other options: beef cuts are another good source of lean protein.