Foods That Make Hair Grow Long & Strong
Hair, like any part of the body, needs adequate nutrition to perform at its best. So much of today's standard diet consists of processed, fatty or sugary foods with no nutritional value. An easy way to improve hair health is to eat fresh, organic foods, incorporating a wide variety of fruits, vegetables and whole grains into your diet. Does this Spark an idea?
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Vitamins
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Vitamin deficiencies have been linked to hair loss, premature greying and dry, weak hair. Ideally, Vitamins A through K should be absorbed daily, along with minerals, amino acids, proteins and healthy fats. If this seems overwhelming, adhere to the general principle "Eat a rainbow every day." Choose fruits and vegetables that represent all the colors of the rainbow. Deeper, bolder colors mean higher concentrations of vitamins. Hydration is equally important. Consider drinking coconut water; it is a source of vital electrolytes.
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Vitamin A
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Deficiencies of Vitamin A have been linked to hair loss. Dark leafy greens like kale are excellent sources of Beta Carotene, the most easily processed form of Vitamin A. One cup of kale provides 160 percent of the USDA daily recommended allowance of Vitamin A. Carrots, sweet potatoes, red peppers and peas are good sources, as well.
B-Vitamins
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Alopecia and premature graying are both indications that the body needs more B-Vitamins, which provide pigment, promote moisture and strengthen brittle hair. Biotin (Vitamin B-7, Vitamin H) is considered especially important. B-Vitamins can be found in whole grains, egg yolks and liver.
Vitamins C through K
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The antioxidants in Vitamin C strengthen hair. You can get Vitamin C from citrus fruits and avocados. Vitamin D can be found in fish oils, dairy and mushrooms (its only vegetarian source). Figs, rye, wheat and brewer's yeast contain Vitamin K.
Amino Acids and Proteins
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Amino acids are the building blocks of protein, and proteins are the building blocks of hair. Proteins are in meats, nuts and dairy. Amino acids can be found in onions, yogurt, brussels sprouts and oats.
Minerals
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Magnesium, copper, zinc and iron deficiencies are linked to faded hair color and follicle weakness. Get these minerals from dairy, greens or oysters. For thinning hair with frequent split ends, eat cucumber, alfalfa, beets or barley. They are excellent sources of silica, a trace mineral associated with healthy hair.
Fats
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Essential fatty acids, like those founds in fish, flax, hemp and borage oils, moisturize and invigorate limp locks. Sources include salmon, nuts and avocados. It's best to avoid consumption of fried foods and trans fats, however--besides being unhealthy, they can make hair oily.
References
Resources
- Photo Credit "Friendly, evil, or both? (Comic Con 2009)" is Copyrighted by Flickr user: kevindooley (Kevin Dooley) under the Creative Commons Attribution license.
