Total Pageviews

Tuesday, 25 February 2020

Healthy Hair - What To Eat



Jo Lewin - Registered Nutritionist writes:
"Just like skin, the condition of your hair is an outward sign of inside health. The cells that make up each strand of hair require a regular supply of key nutrients.
Eat the correct balance of the following nutrients including protein, vitamins and minerals to supply hair with all that it needs to remain shiny, lustrous and strong.

Protein
As hair is made of protein, ensuring you have enough protein in your diet is crucial for making hair strong and healthy. If you are not consuming enough protein in your diet, your hair is likely to become dry, brittle and weak. Extremely low protein diets may result in restricted hair growth and even hair loss. Choose chicken, turkey, fish, dairy products and eggs as excellent sources of protein along with vegetarian sources such as legumes and nuts.


Iron
Iron is an especially important mineral for hair and too little iron is a major cause of hair loss. The hair follicle and root are fed by a nutrient rich blood supply. When iron levels (serum ferritin) fall below a certain point, you may experience anaemia. This disrupts the nutrient supply to the follicle, affecting the hair growth cycle and may result in shedding. Animal products such as red meat, chicken and fish provide iron with a high bioavailability, meaning the iron is readily available to the body. Vegetarians can raise their iron stores by including lentils, spinach and other leafy green vegetables such as broccoli, kale and salad greens.

Vitamin C
Vitamin C aids the absorption of iron so foods high in vitamin C are good to eat in conjunction with iron-rich foods. Vitamin C is also an antioxidant so is used readily by the body. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes. Vitamin C helps in the production of collagen which strengthens the capillaries that supply the hair shafts.


Omega-3
Omega-3 fatty acids are important fats our body cannot make itself, and therefore must be obtained through our diet. Omega-3s are found in the cells that line the scalp and also provide the oils that keep your scalp and hair hydrated. Include oily fish such as salmon, herring, sardines, trout and mackerel and plant sources like avocado, pumpkin seeds and walnuts.

Vitamin A
Vitamin A is needed by the body to make sebum. Sebum is an oily substance created by our hairs sebaceous glands and provides a natural conditioner for a healthy scalp. Without sebum we may experience an itchy scalp and dry hair. Include animal products and orange/yellow coloured vegetables which are high in beta-carotene (which makes vitamin A) such as carrots, pumpkins and sweet potatoes.

Zinc and selenium
Scalp protection involves other important minerals, notably zinc and selenium. A lack of zinc can lead to hair loss and a dry, flaky scalp. Fortified cereals and wholegrains are a good source of zinc along with oysters, beef and eggs.

Vitamin E
The sun can damage our hair just like it can damage our skin so ensure you eat foods rich in vitamin E to provide protection for your hair. Nuts are nutritional powerhouses, providing zinc and selenium as well as vitamin E so try to include them as part of a balanced diet.


Biotin
Biotin is a water-soluble B vitamin. Too little biotin can cause brittle hair and may lead to hair loss. Include biotin rich foods such as wholegrains, liver, egg yolk, soy flour and yeast.

Natural treatments
Make your own hair mask for a deep, nourishing treatment every two weeks. Whisk an egg yolk and mix with half a mashed avocado and a spoonful of honey. Massage onto damp, clean hair and leave for 30 minutes before rinsing thoroughly."

The above (plus more to read) taken from article here




Dear reader, this blog is presented in a magazine style - we hope something for everyone. You will find a variety of articles, studies, thoughts, photographs, music and recipes! 

However, not all the recipes and food suggestions featured in this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

33 comments:

Laurie said...

Eggcellent advice , 🙈, couldn’t resist

Ella said...

Thanks for this article, I really need some tips for my hair!

Valerie-Jael said...

Thanks for the good advice! Valerie

Tom said...

...the days of having health hair are in my rearview mirror.

CJ Kennedy said...

I guess it's true, you are what you eat.

Chatty Crone said...

Well, I must be doing something right - I do have nice hair - lol.

Elephant's Child said...

I am obviously doing something right. My hair at least is healthy.

Bleubeard and Elizabeth said...

Great read. So thankful I'm already eating a lot of the things needed to keep my hair healthy.

DeniseinVA said...

Always interesting. I eat those and was told yesterday what pretty hair I had. At shy of 70 I was very happy with the remark :)

Sue said...

Great advice! My hair is a mess at the moment, years of colouring have really taken their toll. When I turned 60 that was it, no more dye and embrace the grey! It will take a couple of years to get it back into shape but it will be so worth it! xx

Jo said...

My hair is ready for a good cut, I must admit that I tend to neglect it somewhat.

Christine said...

Great information, the protein caught my eye as my hair is thinning as I get older.

DVArtist said...

Really great tips for healthy hair.

Victor S E Moubarak said...

A lot of good advice here, Jan. Thank you so much.

God bless.

Rose said...

Great information....

happyone said...

Lots of good information - thanks!!

Kay said...

I do try to keep my diet balanced with all those nutrients, but I’m afraid genetics and age are still thinning my hair. Sigh...

Karen @ Beatrice Euphemie said...

So informative - I really appreciate this as I am getting older and want to keep my hair! :)
Going to write down all of this and post it on my fridge. The Mr. might need some extra iron...Thank you for sharing. Hope you are seeing some signs of spring, my friends. x Karen

Linda said...

I imagine what's good for the hair is also good for fingernails. My hair is okay but my nails are very weak.

Iris Flavia said...

Great advice! I lost 1/3 of my (already thin) hair due to wrong medication and did not have one egg this week... Fridge now!

baili said...

this is embarrassing read for me dear Jan as i never ever took extra care of my hair though thankfully i eat few of things you mentioned
thank you for best guidance you provide always my friend
blessings!

eileeninmd said...

Hello,

Great information, I want to keep my hair too. It is already thin. Enjoy your day, wishing you a great week ahead.

Margaret D said...

Excellent to read all the things needed for healthy hair.
Egg shampoo, yes it is good for the hair.

Sara - Villa Emilia said...

Thank you, Jan, for the really interesting and useful post.
The well-being and beauty of our skin, hair etc. comes from inside and a good diet is really important. I too am going to write down a few things. :)
Hugs!

Sami said...

Luckily I've always had thick and strong hair, but I've never coloured it, don't use a hairdryer unless I go to the hairdresser every 3 or 4 months, and I do try and eat good food.
Great advice Jan.

Debbie said...

a great read!! i don't have much hair, because of it's length, but it is thick and healthy. i think i have always taken good care of it!!

sandy said...

good article. I think i could use more protein.

Jeanie said...

I must be doing something right! This is a fun -- and very good -- post!

Conniecrafter said...

isn't it amazing how much what we eat makes a difference on how we feel and how our skin, hair and body reacts to it!

Pat @ Mille Fiori Favoriti said...

Good advice! Thankfully, I still have a very full head of hair for my age! I do try to eat a balanced diet and I take a multivitamin most days. I do moisturize my hair with argan oil now and then as it is very dry where we live.

Martha said...

That is great information!

William Kendall said...

Kind of a moot point for me. :)

Magic Love Crow said...

Thank you for this great list Jan!! Big Hugs!