Foods For Healthy Hair

We’ve all learned through the years that a well-balanced diet is healthy for our body and critical for optimal health and performance.  Our hair is no different a mixture of protein, complex carbohydrates, vitamins, minerals and iron are all required for healthy, strong hair.

Good hair nutrition begins with getting enough protein, which is the building block of your hair. Then you need complex carbohydrates to help assemble the proteins for hair growth. Other important vitamins and minerals include B complex, which is associated with energy production and building good hair and skin issues, folic acid, B12, and zinc.

Hair follicles can have low energy levels just like we do.  Therefore, it’s very important that you eat a high protein meal at the start of each day.  Consider the following food choices for breakfast and the other daily meals in order to give you hair the healthiest opportunity to grow and thrive. Always start your day with Spirulina, a great source of protein, minerals and a all around superb Superfood. Adding powdered Brewers Yeast to your morning protein drink or smoothie will do wonders for your hair with all the natural occurring B vitamins and as added bonus give you some extra energy.

If you don’t have high cholesterol, try eating lean red meat twice per week.  It has the protein your hair needs, but also is full of B vitamins, iron and zinc, which are all important for healthy hair.  Bacon is another great choice as it’s also full of B vitamins, zinc and protein, but since it’s also high calorie and high fat, it’s not the best choice if you’re also trying to lose weight. Eggs and egg whites are another great protein option, especially for vegetarians or those who cannot eat red meat or bacon due to dietary restrictions.  Salmon is another great protein choice, and works great for breakfast, lunch or dinner.  You’ll find it’s also full of B vitamins, including B12, and other vitamins and minerals, as well high a high Omega 3 count which is essential for healthy hair.

Just be sure to keep in mind that you should also have complex carbohydrates, which feed you energy over a longer period of time than refined carbohydrates, with your protein source at meals. Brown short-grain rice is an ideal form. It’s also a good source of B vitamins and some fiber. Whole grain choices complement your protein consumption by helping organize the proteins for the hair to utilize for optimal growth and health.

 

Five Key Things You Must Know About Healthy Hair

 

1. Eat adequate amounts of protein.

Protein is composed of the amino acids essential for the building of new cells, including hair. Five amino acids are of particular relevance to hair growth – cystine, cysteine, methionine, arginine and lysine.

Inadequate protein intake over a lengthy period can force hair into the resting phase with shedding a few months later. It is obvious then that sufficient portions of protein rich foods should form part of your daily diet. The best sources of dietary protein are lean meats, fish, poultry, eggs, dairy products, soy, nuts, grains and seeds. At least 15% of your daily calories should come from protein-rich foods.

 

2. Eat adequate amounts of useful carbohydrates.

Carbohydrates are an essential source of energy and help in the growth of body tissues, including hair. They are an important source of the B vitamins that are vital to healthy hair.

It is important that you concentrate on consuming non-refined carbohydrates rather than the sugars and white flour that are so prevalent in many over-refined carbohydrates products. You should place an emphasis on consuming vegetables, fruits, whole grains, brown rice and potatoes. It is recommended that you obtain 55-60% of your daily calories from the carbohydrates found in these foods.

 

3. Achieve a healthy balance of dietary fats.

Fat is used in energy production and can be found in both animal and plant foods. Your body needs sufficient levels of fat to maintain good health. That fat should be obtained from a mixture of lean animal, fish and plant sources. Roughly 25-30% of your daily calories should come from these sources. Remember Omega 3 is very important. Use Extra Virgin Olive oil for cooking, stay away from vegetable oils.

 

4. The right nutritional balance is one that suits your personal circumstances.

How much of each food group you eat depends on a host of factors including age, sex, health and level of physical activity. When choosing meals and snacks, take account of the following key principles of sound nutrition:

 

– Eat a variety of foods for healthy hair.

 

– Apply moderation to your consumption of junk foods.

 

– Choose natural and lightly processed foods as often as possible.

 

– Do not overcook.

 

5. Support a nutritious diet with a few carefully chosen supplements, like a good Multi-Vitamin that has adequate amounts of all the B vitamins.

 

Following a nutritious diet is essential for good hair health, but on its own this may not be sufficient for a number of reasons:

 

– Modern farming methods may deplete the nutrient quality of food.

 

– High stress levels may diminish nutrients in your body.

 

– Dieting may affect nutrient levels.

 

– Aging reduces the ability of our bodies to utilize certain nutrients.

 

– Exercise can deplete some nutrients.

 

It may be sufficient to supplement with a well-balanced multi-vitamin / mineral product but a number of products are available that specifically cater for the requirements of healthy hair.

Chinese herbal supplements like He She Wu and Feng Fa Pian are other great natural supplements that help with maintaining and achieving healthy hair.