Nutritional deficiencies can lead to thinning or falling hair. Your hair reflects the condition of your body. So I guess it's true, you are what you eat. Since hair is made primarily of proteins, new hair growth depends on having an adequate supply of protein in order to create healthy hair cells. It is important to remember that the body can produce only 11 of the 20 amino acids needed to grow your hair, and that the rest must come from somewhere else.
If your hair is THIN AND FALLING OUT:
Thinning hair or hair loss may be a sign of iron deficiency. Be sure to eat plenty of iron rich foods, such as lean red meat, eggs, legumes, wholegrain cereals, dried fruits and green, leafy vegetables.
Since hair is composed mostly of protein, your hair will most likely respond well to the addition of high protein foods such as meats, eggs, cheese, seeds and nuts. These protein-rich foods can help reinforce the hair follicles and prevents the hair from falling out.
Chicken and turkey have high-quality protein "Without adequate protein or with low-quality protein, one can experience weak brittle hair, Poultry also provides iron with a high degree of bioavailability, meaning your body can easily reap its benefits.
If your hair is DRY AND BRITTLE:
You may want to include more omega-3 fatty acids in your diet. Salmon is loaded with omega-3 fatty acids, this high-quality protein source is also filled with vitamin B-12 and iron. Other good sources are tuna, sardines, mackeral, avocados, nuts, seeds, and olives.
Silica can also stop hair breakage. Good sources of silica are oats, rice, cabbage, cauliflower, onions, strawberries, lettuce, and cucumbers to name a few.
"Essential omega-3 fatty acids are needed to support scalp health," says Andrea Giancoli, MPH, RD, a dietitian in Los Angeles and a spokeswoman for the American Dietetic Association. "A deficiency can result in a dry scalp and thus hair, giving it a dull look."
Legumes like kidney beans and lentils should be an important part of your hair-care diet. Not only do they provide plentiful protein to promote hair growth, but ample iron, zinc, and biotin. While rare, biotin deficiencies can result in brittle hair.
Dark Green Vegetables like spinach, broccoli and Swiss chard, provide vitamins A and C, which your body needs to produce sebum. The oily substance, secreted by your hair follicles, is the body's natural hair conditioner. Dark green vegetables also provide iron and calcium.
Vitamin E is found in green, leafy vegetables, nuts and grains and can also help hair loss. Hair loss can also be a sign of thyroid dysfunction. To stimulate the thyroid gland, eat foods rich in iodine such as seafood and kelp.
Also including iron and B vitamins in your diet will help. Stick to a diet rich in antioxidants - fruit, vegetables and green tea - to help slow the ageing process in general.
Brazil nuts are one of nature's best sources of selenium, an important mineral for the health of your scalp. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. They are also a terrific source of zinc, as are cashews, pecans, and almonds. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu.
Eggs are one of the best protein sources you can find. They also contain biotin and vitamin B-12, which are important beauty nutrients.
Oysters can also lead to healthy hair because they contain zinc which is a powerful antioxidant.
If oysters don't make a regular appearance on your dinner plate, don't despair. In addition to getting it from whole grains and nuts, you can also get zinc from beef and lamb.
Low-fat dairy products like skim milk and yogurt are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources. Yogurt with live active cultures help to rid your body of bad bacteria which may contribute to hair loss.
Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision.
Consuming at least eight 8-ounce glasses of water per day will help transport the needed nutrients to your hair and help keep your hair strands hydrated and strong.
Excercise at least 30 minutes everyday.
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