Expensive shampoos and conditioners are not the key to healthy, shiny hair---it is actually your diet. Your diet has great influence on your hair strength, length and growth patterns. In an article published on the Ladies Home Journal website about healthy hair, trichologist Brian Thompson says healthy hair needs a mixture of protein, complex carbohydrates, vitamins and minerals.
Nutrients
A hair examination can reveal much about a person's health, but it cannot reveal nutritional deficiencies, according to ReadersDigest.com. Niacin, biotin, zinc, and vitamins A, B6 and C are just a few nutrients that take part in building healthy hair. Additionally, folic acid, iron and B-12 are also needed to meet the demands of growing hair.
What to Eat
A diet of too many processed foods, over consumption of caffeinated beverages and inadequate intake of protein can cause damage to your hair. To achieve fast-growing, strong, glossy hair and fewer bad health days, dietitian Keri Glassman recommends whole, natural fresh foods, five-plus servings of fruits and vegetables per day, adequate water, balanced proteins, complex carbohydrates and healthy fats.
Foods to Eat for a Healthy Scalp
Healthy hair needs a healthy scalp and these nutrients -- vitamins C and A and selenium -- help keep your hair shiny. Vitamin C improves scalp circulation and vitamin A helps produce a healthy sebum, a lubricant for your scalp. Selenium's job is to make sure that your scalp is flexible, hence pliable hair. For vitamin A, focus on eating carrots, Swiss chard and cantaloupe. Vitamin C is found in citrus fruit and some vegetables such as spinach and broccoli. Tuna and turkey are good sources of selenium.
Foods to Eat to Maintain Hair's Natural Color
According to Glassman, your hair can look old just like skin can look old. Keep your hair looking fresh by emphasizing vitamins B-5 and B-6 in your diet to enhance your hair's natural color. Vitamin B-5's role is to prevent graying and hair loss. It is readily available in eggs, brewer's yeast, milk, bananas and legumes. Melanin is responsible for your hair's color and B-6 helps create it. Eat chicken, spinach, garbanzo beans, wheat germ and red meat to boost your natural hair color.
Foods to Eat for Strong Hair
Protein is the building block of your hair. If you adhere to a vegetarian diet and do not consume any animal protein sources, then egg whites may be a viable option. Beef contains essential vitamins and minerals, such as B, iron and zinc, that are needed for healthy hair. Both iron and B-12 play a role in preventing hair loss, while zinc prevents dry hair. B-12 is also found in eggs, fish and yogurt. Both zinc and iron are found in meat, beans and nuts, but iron, or heme iron, is most easily absorbed from animal sources. Calcium, biotin and silica are also needed for growth and strong hair. Chicken, yogurt, nuts and brown rice are good natural sources of these nutrients.
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