Growing out black hair can be a project that requires time and patience. Black hair tends to have a thinner cuticle than other hair types that can make it break easily during routine hairstyling. Common place beauty practices such as chemical relaxers, dyes and heat tools dry the scalp and and prevent it from secreting sufficient amounts of sebum, the body's natural conditioner to moisturize hair strands. Conditioners and oils can help to compensate for sebum, however a balanced diet is the most effective way to moisturize hair internally, improve strand elasticity and promote healthy growth.
Protein
Hair and nails are made of a protein called keratin, so protein rich foods are important for growing strong, healthy hair. Biotin, also known as vitamin H, is a member of the vitamin B-complex family that helps the body metabolize proteins and carbohydrates into the nutrients that nourish follicles and promote healthy hair. Get the protein and biotin you need from foods such as red meat, chicken, fish, diary products, whole wheat flour and eggs.
Fatty Acids
Omega-3 and -6 essential fatty acids regulate metabolism, replenish scalp oils and help to keep hair moisturized. Because our bodies don't produce fatty acids, we need to obtain them from food sources. Omega 6 fatty acids are found in plant oils, and Omega-3 oils fatty acids are found in cold water fish such as mackerel or salmon, nuts and garlic. For a hair healthy diet, your omega-6 intake should be no more than 3 to 5 times your omega-3 intake.
Fruits and Vegetables
Dark green vegetables and fresh fruits are rich in vitamins A and C, the nutrients that your body needs to produce sebum. For maximum benefit from fruits such as blueberries, oranges and pomegranates, eat them whole instead of as juices. Eat leafy green vegetables like spinach, broccoli and green peppers raw in salads, or lightly cooked to preserve nutrients and improve your sebum production rate, and the overall quality of your hair as it grows.
Considerations
Each body chemistry is unique, and your personalized hair growth diet should be designed to reverse any nutritional deficiencies you may have. Consult with your physician, or with a registered dietician about your healthy hair diet to make sure that it meets your dietary needs. Make weekly menus and shop ahead for the foods that you need so that you can stick to your hair growth regimen. Refer to the U.S. Department of Agriculture, MyPlate.gov, nutrition tips to plan your daily menus around your hair growth regimen and overall body health.
References
- Dr. Susan Taylor's Brownskin.net: Nurture and Heal; Healthy Hair
- University of Maryland Medical Center (UMMC): Vitamin H (Biotin)
- International Omega-3 Learning and Education Consortium for Health and Medicine: Omega-3 Fatty acids: The Basics
- "Fitness Magazine"; The Top 10 Superfoods for Gorgeous Skin and Hair; Marianne Magno
- University of Maryland Medical Center (UMMC): Vitamin C (Ascorbic acid)
- U.S. Department of Agriculture MyPlate.gov; Food Groups
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