Foods to eat for gorgeous hairs

Indira Kasaeva tells you what to eat for a healthy and strong mane
The Community By Indira Kasaeva
Published on July 30, 2015
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‘Beauty comes from within’ the saying goes and the meaning is literal when it comes to the health of your hair. There are several hair care products that promise to solve all your hair related issues, but in the end it all comes down to what you eat.  The essential vitamins and minerals are the main components for great hair.  Knowing what to include in your diet will give your body enough nutrients to generate hair growth, make your hair shinier and fuller. These healthy nutrients not only give you great hair, but better skin and a good dose of vitamins in general.

Protein
The standard amount of protein that you need for a healthy mane is 46 grams a day, that way you will have enough for the hair to grow better and stronger. Get a healthy mix from lean chicken poultry, Greek yogurt, eggs and nuts. Calculate that 85 grams of chicken has around 20 grams of protein, while Greek yogurt can be up to 17 grams; the rest can be added with nuts and an egg for your daily protein intake. Nuts are also rich in zinc, selenium and Vitamin E which helps protect your hair from damage caused by the sun.

Omega3 fatty acids
A source of ‘good’ fat, omega3 fatty acids can be found in salmon, sardines and mackerel. Fatty acids are beneficial not only for the hair, but for the skin too. Add fish to your menu at least twice a week for an optimal dose of nutrients and watch your hair getting thicker and shinier by the month. Studies revealed that fatty acids when paired with antioxidants are better absorbed by the body. As a perfect antioxidant to your protein, pick sweet potatoes to fight hair dullness.

Biotin
Biotin is a variety of B vitamin and can be found in egg yolk, wholegrains, liver, soy flour and yeast. Lack of biotin can be the cause of hair loss. Eggs have multiple benefits beside biotin such as protein and iron.  A healthy diet of eggs will stimulate hair growth, strengthen and add a healthy shine to your hair.

Vitamin D
There aren’t many vitamin D rich foods; the few are sardines, canned tuna and diary specifically fortified with Vitamin D.   Another source of vitamin D is the sun, so if you love tanning you’re in luck. Otherwise, you will have to take a vitamin D supplement to provide your hair with enough nutrients and prevent from thinning.

Iron and Zinc
To prevent hair loss, iron is one of the essential components. It can be found in several foods from pastas and iron-fortified cereals to beef and spinach.  Spinach is also god for brittle hair as it is also rich in vitamin A, beta-carotene, folate and vitamin C, besides iron. It is best to pair iron sources like lean red meat and lentils with vitamin C for better absorption. The recommended daily allowance for iron is 18 mg. Hair loss can be due to iron deficiency so if you take the daily dose, you will see the difference with more hair strands and a shinier mane.

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