Beauty comes from within. As a hair stylist I know this to be true in more than just a philosophical sense. At
Envy we employ amazing products that allow us to repair damaged lackluster hair, but nothing compares to the results achieved through good nutrition.With the holiday season upon us there will be many opportunities for food consumption. With that in mind I would like to offer a little primer on what nutrients are essential for healthy hair.
Silica
Silica is normally found in the skin of vegetables, such as potato skins, the husks of wheat (most beers are an excellent source of silica). It is also the fibrous stuff within food such as the fibers on the pit of the mango, or the fibers within the celery. Asparagus, celery, chickpeas skin, cucumber skin, green beans, leeks, mango, bean sprouts, pork rinds, potato skin, rhubarb, and strawberries are all great sources of silica.
Protein
Hair is 98 % protein, and instantly responds to the addition of protein rich foods such as meats, eggs, cheese, seeds and nuts.
Vitamin B
The B complex family includes thiamin, riboflavin, niacin, niacinamide, pyridoxine, and pantothenic acid, cobalmin, folic acid, biotin, choline, inositol and para-aminobenxoic acid. Scientific studies have shown B vitamin deficiencies in the diet can lead to hair problems ranging from mild to severe. Add B vitamin supplements to your daily supplement plan in addition to incorporating B complex food choices like green vegetables, beans, sunflower seeds, nuts and peas. Although less popular, raw wheat germ, brewers yeast, kelp and desiccated liver are also foods that offer a great source of rich vitamin B.
Vitamin C
Vitamin C is a great antioxidant promoting tissue and cell repair and growth. It also strengthens the overall immune system, and assists in metabolizing B vitamins and amino acids into the body. Citrus fruits like oranges, lemons, limes, melons and berries (including black currants) are power packed sources of C. Brussel sprouts, red peppers, kale, cauliflower, tomatoes and cucumbers are additional choices for adding vitamin C foods to your diet.
Vitamin A
Whether you eat them raw or juiced, carrots are low in calories and chock full of great cell building Vitamin A. Also try sweet potatoes, squash, broccoli, cantaloupe or apricots for super shiny locks.
Vitamin E
Vitamin E is known as the "heart healthy" vitamin. It also provides lots of benefits for growing vibrant hair. Avocados, rice bran, nuts, dark green vegetables, legumes and whole grains are good sources of Vitamin E.
Vitamin K
This lesser known vitamin helps to maintain healthy bones, teeth, gums, hair and muscles. Food sources of Vitamin K include seafood, dairy foods, figs, brewer yeast, asparagus, broccoli, lettuce, brussel sprouts, cabbage, dark green leafy vegetables, egg yolks, oatmeal, rye, soybeans, liver, wheat and yogurt.
Iron
Healthy hair requires a balanced source of iron in the body. Acquire iron naturally by eating eggs, fish, liver, oysters, meat, poultry, whole grains, green leafy vegetables and blackstrap molasses.
Magnesium
Magnesium deficiencies have been linked to hair problems. Incorporate a proper supply of this important mineral by eating foods that include dairy, meat, fish, fruits, nuts, brewer’s yeast, whole grains and green-leafy vegetables.
Potassium
Bananas are the best source for potassium which is important in nutrient transfer through cell membranes and is essential in hormone secretion. Potassium is found in dairy, fish, meat, poultry, dulse, kelp, blackstrap molasses, and oranges.
Water
Eight to ten glasses of water a day are absolutely necessary to nourish healthy hair. Chemicals, pollutants and toxins all get trapped in the body. Water helps all chemical wastes, pollutants, toxins and other impurities be whisked out of the body. When you keep yourself well hydrated and clear of toxins, your liver is free to help process all the proper nutrients that your body needs.
Essential Fats (EFAs)
Along with proper diet healthy hair needs two essential fatty acids, omega-3 and omega-6, that are not produced naturally by the human body.
Omega-3 fats are found mostly in algae, cold-water fish, dark-green vegetables, hemp oil and pumpkin seed oil. Flax oil is consider the most concentrated source of omega-3 found in nature.
Foods that supply omega-6 fats include borage, evening primrose oil, safflower oil, sunflower seeds, hemp seeds, corn and pumpkin seeds. Other foods rich in essential fatty acids include English walnuts, kidney beans, navy beans, soybeans, and evening primrose oil.
Cold-pressed vegetable oils are also essential to a hair healthy diet. Lack of these oils causes dull, lifeless hair along with parched, rough skin. Add a teaspoon to your fresh daily salad and your hair will instantly benefit.
Fun Food Groups To Avoid
Not all foods are created equal in their ability to help grow sumptuous strands. Some foods actually harm your body’s ability to develop lush locks. Eating dead foods can lead to lifeless hair. Sugars and starches, soft drinks, and bad-for-you snacks compose the dead food categories proven to trigger body chemistry imbalances.
Caffeine, alcohol, nicotine and recreational drugs will also rob the body of important hair growing nutrients. Smoking has been conclusively proven to damage many important nutrients while nicotine of any type will destroy Vitamin C.
If you can’t completely eliminate foods that are not good for your hair consider cranking up your hair vitamins and at least cutting back on the unhealthy habits
Healthy hair is a great indicator of over all health. If you incorporate the foods listed here into your diet, you will not only look great you will also feel great.
