Grow Healthy Hair from Simple Foods
Healthy eating is absolutely essential for healthy hair growth. Fill your kitchen with foods you buy at your local grocery, then EAT THEM UP.With a healthy diet, you can give your hair vital nutrients that will promote a full head of healthy hair. On an average, hair will grow ¼ to ½ inch each month. Give your hair growth a boost. Want stronger hair? Then, work on growing healthier and stronger cells through your nutritious diet.
Strong Hair Growth is…
Strong hair growth is full of keratin. Make sure your body receives and produces keratin naturally by healthy eating: protein-rich foods like nuts, seeds, low fat dairy products, lean meats, fish and egg whites.Strong hair growth needs essential fatty acids such as omega-3 found in fatty fish like salmon. However, other healthy foods rich in omega-3 include flaxseeds, walnuts, winter squash, beans and olive oil.
Strong hair growth requires a good supply of B-complex vitamins (that include folic acid, biotin, vitamin B-12), Vitamin A sources, zinc and copper for nourishment of a healthy scalp. Eat healthy foods containing these essential nutrients and you’ll say “farewell” to dry, brittle hair. Therefore, eat more of the following:
(Note: If you follow a vegan, vegetarian or other diet, please add essential nutrients that fit your healthy eating.)
TOP TEN FOODS FOR HEALTHY HAIR
1. Salmon.Why? Omega-3 fatty acids, protein, vitamin B-12 and iron.
2. Dark Green Vegetables.
Why? Vitamin A and C, iron and calcium.
3. Beans.
Why? Protein, iron, zinc, and biotin.
4. Nuts.
Why? Selenium (in Brazil nuts); Walnuts: alpha-linolenic acid; cashews, pecans, almonds: zinc.
5. Poultry.
Why? High-quality protein, iron.
6. Eggs.
Why? High-quality protein, biotin, vitamin B-12.
7. Whole Grains.
Why? Zinc, iron, B vitamins.
8. Oysters.
Why? Zinc.
9. Low-Fat Dairy Products.
Why? Calcium, protein (in whey and casein).
10. Carrots.
Why? Vitamin A (promotes a healthy scalp).
Healthy Hair Dietary Sources: Let’s Break it Down
Folic Acid Dietary Sources- Folic acid vegetables: Broccoli, beets, asparagus, Brussels sprouts, fresh peas, spinach
- Folic acid beans: All types of beans, chickpeas, soybeans, lentils
- Folic acid animal sources: Turkey
- Fresh is always best: carrots, cauliflower
- Carrots
- Cereals, yeast, soy flour
- Liver, salmon
- Beef, lamb, liver, veal
- Oysters, fish, clams
- Milk, egg yolks
- Vegetable Vitamin A sources: Dark green, orange, red, yellow vegetables and fruits (containing beta-carotene).
- Dairy Vitamin A sources: Butter, fortified milk, egg yolks
- Animal/Fish Vitamin A sources:, fish, organ meats (like liver)
- Dark, leafy greens and dried fruits like prunes
- Cocoa, black pepper, yeast
- Poultry, eggs, beef, liver, pork, oysters
- Cheese, legumes, nuts
*Source: WebMD. Author: Hilary Parker. Reviewed by Louise Chang, MD.
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