Happy Weekend Ladies,
I
know it can be pretty challenging to eat well . I admit that this is a
challenge for me that’s why I always take additional supplements for my skin,
hair and nails. I came across this article while browsing and I thought of
sharing this with you. You will probably not be able to follow every step of it
but it might inspire you on how to better take care of yourself…
Better-looking hair can start at your next meal.
“Just like every other part of your body, the cells and processes that
support strong, vibrant hair depend on a balanced diet,” says New York
nutritionist Lisa Drayer, MA, RD, author of The Beauty Diet.
It
can take longer to notice changes (both good or bad!) in your hair than in your
skin. For example, “just one week with a poor diet can yield acne
flare-ups or dry, sallow skin within days,” says New York City
dermatologist Cybele Fishman, MD, “but with hair, it can take a few months
for a nutritional deficiency or the effects of a crash diet to show up.” The
nutrients you eat today help fortify the hair follicle — from which each
strand is born — and the scalp that surrounds it. “Healthier follicles?
Healthier hair. Healthier scalp? Healthier hair!” Drayer says. Of course,
there’s more to your hair than what you eat. Smoking, hormonal imbalances, and
not enough sleep can also affect how your hair looks and feels. No magic
nutrient can make up for those concerns. Still, you have a lot more leverage
than you might think. If you eat a balanced, varied, protein-rich diet that
focuses on the following 10 foods, you’ll be giving your hair the TLC it needs
and deserves.
1. Salmon
Besides
being rich in protein and vitamin D (both are key to strong hair) the omega-3
fatty acids found in this tasty cold-water fish are the true superstar. Your
body can’t make those fatty acids, which your body needs to grow hair. About 3%
of the hair shaft is make up of these fatty acids, Drayer says. Omega-3s are
also found in cell membranes in the skin of your scalp, and in the natural oils
that keep your scalp and hair hydrated.
Other options: If salmon doesn’t thrill you, you can also get essential
fatty acids from fish like herring, sardines, trout, and mackerel, as well as
avocado, pumpkin seeds, and walnuts (see below for more wonderful things about
walnuts.)
2.
Walnuts
These
are the only type of nut that have a significant amount of omega-3 fatty acids.
They’re also rich in biotin and vitamin E, which helps protect your cells from
DNA damage. Since your hair rarely gets much shielding from the sun, this is
especially great, Drayer says. Too little biotin can lead to hair loss. Walnuts
also have copper, a mineral that helps keep your natural hair color rich and
lustrous, Fishman says.
Other options: Try using walnut oil in your salad dressing or stir-fry
instead of canola or safflower, Fishman says.
3. Oysters
Oysters
are rich in zinc, a lack of which can lead to hair loss (even in your
eyelashes), as well as a dry, flaky scalp. Three ounces has a whopping 493% of
your daily value. You can get some zinc through fortified cereals and whole
grain breads, but oysters can boast a good level of protein too.
“Remember, hair is about 97% protein,” Drayer says. Without enough
protein, your body can’t replace the hairs that you naturally shed every day
and what you do make can be dry, brittle, or weak.
Other
options:
Get your fill of zinc with nuts, beef, and eggs.
4. Sweet Potatoes
Sweet
potatoes are a great source of the antioxidant beta carotene, which your body
turns into vitamin A. “Basically, every cell of the body cannot function
without enough A,” Fishman says. It also helps protect and produce the
oils that sustain your scalp, and being low on vitamin A can even leave you
with itchy, irksome dandruff.
Other
options:
Carrots, cantaloupe, mangoes, pumpkin, and apricots are all good sources of
beta carotene.
5. Eggs
A
great source of protein, eggs are loaded with four key minerals: zinc,
selenium, sulfur, and iron. Iron is especially important, because it helps
cells carry oxygen to the hair follicles, and too little iron (anemia) is a
major cause of hair loss, particularly in women, Drayer says.
Other
options: You
can also boost your iron stores with animal sources, including chicken, fish,
pork, and beef.
6. Spinach
The
iron, beta carotene, folate, and vitamin C in spinach help keep hair follicles
healthy and scalp oils circulating.
Other
options:
Try similarly nutrient-rich dark, leafy vegetables such as broccoli, kale, and
Swiss chard.
7. Lentils
Tiny
but mighty, these legumes are teeming with protein, iron, zinc, and biotin,
says Fishman, making it a great staple for vegetarian, vegans, and meat eaters.
Other options: Toss other beans such as soybeans (the young ones are
called edamame) and kidney beans into your soup or salad.
8. Greek yogurt
Cruise
the dairy aisle for low-fat options such as Greek yogurt, which is high in
hair-friendly protein, vitamin B5 (pantothenic acid — an ingredient you’ll
often see on hair care product labels), and vitamin D. Emerging research links
vitamin D and hair follicle health, but exactly how that works isn’t clear,
Fishman says.
Other options: Cottage cheese, low-fat cheese, and skim milk also fit
the bill.
9. Blueberries
Exotic
super fruits may come and go but when it comes to vitamin C, “It’s hard to
top this nutrient superhero,” Drayer says. C is critical for circulation
to the scalp and supports the tiny blood vessels that feed the follicles. Too
little C in your diet can lead to hair breakage.
Other
options:
Kiwis, sweet potatoes, tomatoes, and strawberries.
10. Poultry
This
everyday entree is extraordinary when it comes to protein, as well as
hair-healthy zinc, iron, and B vitamins to keep strands strong and plentiful.
Because hair is nearly all protein, “foods rich in protein are literally
giving you the building blocks for hair,” Drayer says.
Other
options:
Lean cuts of beef are another good source of lean protein.
Thank
you for reading. Until next time
Xoxo,
Moumous
Lisa
Drayer, MA, RD, nutritionist, New York.
Cybele
Fishman, MD, dermatologist, New York.
Academy
of Nutrition and Dietetics, “Iron.”
Academy
of Nutrition and Dietetics, “Antioxidants.”
Trost,
L. Journal of the American Academy of Dermatology, May 2006; vol 54: pp
824-844.
Reviewed
on October 20, 2012
©
2012 WebMD, LLC. All rights reserved
My name is Iris, and I am a Certified Style Coach™. I am here to assist you in building confidence, enabling you to achieve and consistently enhance the best version of yourself every day.