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Like the nails and skin, hair is an important part of a person appearance that depends on genetics as well as good hair care regimen. A good care regimen includes not only proper protection and maintenance but also proper foods and nutrition for strong growth.
What we eat can determine many things like if our hair is strong and shiny, or brittle and dull. Different foods can help in the growth of stronger hair that is less prone to split ends, that is less oily, and that is strong and beautiful. There are many different vitamins and nutrients that are involved in producing and maintaining great hair. Water is also a key factor in great hair. There are many foods that can provide these elements necessary to great looking, healthy hair.
Water, Water, and More Water
The importance of water cannot be stressed enough not only in keeping the body refreshed but in the hairs build and structure as well. One-fourth of the hair contains water and hair that loses moisture from elemental conditions like exposure to the sun or over use of styling products like straightening irons can lead to brittle hair that is prone to split end and loss of vibrancy in color. Drinking at least 10 glasses of water, or even more depending on environmental conditions like the weather will help keep the hair hydrated which leads to stronger hair less prone to breakage. Again, the importance of water in healthy hair cannot be stressed enough.
Proteins and Other Vitamins
Proteins and other vitamins are also important parts of hair growth and care. Protein is a building block for a lot of the functions in the human body and producing stronger hair. Proteins are building blocks for stronger hair shafts and a good amount of proteins will ensure hair that is stronger and more durable to daily combing, styling, and exposure. Protein can be obtained from many sources but soy seems to be one of the best. Vitamins A, C, and E are all good vitamins for healthy hair. Vitamin A, found in milk, cheese, and eggs, helps keep the scalp healthy and adds to the production of sebum which gets distributed through out the roots. Vitamin C and E are both anti-oxidants with anti-aging properties that help keep hair strong and fresh. Vitamin B also has a few effects on hair. Vitamin B5 helps maintain hair pigmentation and Vitamin B6 helps in producing vibrant colored strands. Appropriate doses of these vitamins can help in producing beautiful hair as well as keeping hair shiny and strong.
Biotin and Omega-3
Biotin and Omega-3 fatty acids are two other nutrients that are important to healthy hair. Biotin, found more abundantly in egg yolks and liver is a B-Vitamin that helps in strengthening the hair and nails. Hair that is brittle can benefit from eating foods with Biotin as well as products containing it. Omega-3 has so many uses and helping the scalp and hair are two of these uses. Omega-3 and Omega-6 are good for creating healthy scalps and hair that is hydrated with the natural oils produced by the hair.
Hair Diet Tips
Average hair growth for most women is about 1.5 cm a month, which is not really noticeable until a couple of months when the hair grows out more. Sticking to hair healthy foods will not be noticeable right away so wait a couple months for some possible great results. Consuming too much of some vitamins can actually hurt hair growth. Vitamin A and D can lead to hair loss if too much is consumed.
Food For Healthy Hair
This is sample list of foods to eat that can help in promoting healthy hair. There are many different foods that can be substituted in for the different meals. Plenty of water during and in between meals is definitely a good choice as well.
TOTAL or Special K cereal with 2 tbsp of flaxseed
2 slices whole wheat toast
Fish, Chicken, or lean meat(or soup) with a salad with variety of leafy green vegetables, broccoli, tomatoes, green peppers, etc..
Bowl of fruit like strawberries, kiwis, cantaloupe, etc..
Chicken with vegetable side like carrots or corn
Whole grain bread
Glass of milk