What you eat can play an important role in keeping your hair healthy, shiny, and strong. Eating a good variety of healthy food from fruits and vegetables to certain types of proteins will help feed your hair all the nutrients it needs.
Here are five important nutrition tips that you should consider for healthy hair:
- Eat lean red meat at least twice a week.
This type of meat is rich in zinc and iron. Both minerals are crucial for the health and growth of hair follicles, so they can produce hair. If you are a vegetarian, consider substituting red meat with lentils and soybeans, but make sure to eat it with vitamin C-rich foods like oranges to enhance iron absorption in the body.
- Take a 1,000 IU vitamin D supplement every day.
Vitamin D is one of the keys to hair growth, but it can be tricky to find. Sun exposure is a good way to feed vitamin D to your hair, but too much of it can also damage, especially if you have chemically treated hair that has been coloured, permed, or straightened. There are certain vitamin D serums that you can put on your hair, too. Another alternative is to take vitamin D supplements. 1,000 IU is the recommended dosage.
- Eat at least 46 grams of protein a day.
Protein promotes cell repair and growth, making it an important building block of life. Three ounces of chicken will give you about 23 grams of protein. Go for chicken breast to get the leanest, fat-free portion. Eggs are excellent sources of protein, too. Moreover, they are rich in vitamin D, cholin, and a B vitamin called, ‘biotin’, which is essential for growth.
- Eat fatty fish twice a week.
Omega-3 fatty acids will keep your hair hydrated. Salmon is an example of fatty fish. If you are not a fan of seafood, take a gram of EPA and DHA supplement. Omega-3 fatty acids are also known to help relieve depression and reduce your risk of having a heart attack and high cholesterol.
- Take vitamin E.
Eat foods like nuts to feed your hair some vitamin E. This nutrient is essential for repairing sun damage and to protect the hair from further damage. Nuts contain selenium and zinc, too.
Remember: You do not need fancy and expensive shampoos and salon treatments to achieve beautiful and healthy hair. Keep your diet clean and wholesome and your locks will grow more beautiful.