When it comes to healthy, shiny hair, you get out what you put in. This means that proper nutrition is the key to healthy hair. The nutrients below have been shown to help improve the growth of hair and skin texture.
Iron and zinc
Iron and zinc help hair follicles to grow, says Wilma Bergfeld, MD, a dermatologist at the Cleveland Clinic. She suggests eating lean red meat, which is rich in both nutrients, twice a week. Pair nonmeat sources, such as soybeans or lentils, with a vitamin C-rich food like an orange to boost iron absorption.
The most well-known fact about zinc in foods is almost certainly that oysters are rich in zinc. Beef, mushroom, oats, broccoli, spinach, cashew and yoghurt also contain zinc. It is also true that many nuts and seeds are rich in zinc.
Researchers have been able to induce acne symptoms in young men by feeding them diets deficient in zinc. This effect occurs surprisingly quickly, with one research group demonstrating a significant change in skin health within 12 days of depleted zinc foods. Other researchers have been able to demonstrate a number of other skin and related symptoms, including facial rash, foot fungus, and canker sores. Again, each of these changes was reversed when zinc was brought back into the diet. While we don't want to overgeneralize about the significance of this study—and are by no means saying that most acne is caused by zinc deficiency—it does suggest that too little zinc from a meal plan can be a factor in compromising skin health, and that it's worthwhile building your zinc intake up to recommended levels in order to support the health of your skin.
Vitamin D
Several studies have found that vitamin D may help activate hair growth. However, D is a tricky vitamin. Few foods contain it naturally, and although sitting in the sun for a few minutes a day can help your body produce more of it, many experts advise against it due to the increased exposure to harmful UV rays. Your best bet? Take a 1,000 IU supplement daily. Food sources include milk and fish.
Protein
Protein is one of the building blocks of life, promoting cell growth and repair—and it boosts your hair strength, too! Women should get at least 46 grams a day (3 ounces of chicken has about 23).
A strand of hair is composed of mostly protein, which means your hair needs protein to grow. "Hair and nails are both protein fibers," says dermatologist Paradi Mirmirani, MD, of the Permanente Medical Group in Vallejo, Calif., and a member of the North American Hair Research Society.
At any given time, about 90% of your hair is in the growing phase. For each individual hair, this growing phase lasts 2 to 3 years. At the end of that time, hairs enter a resting phase that lasts about 3 months before they are shed and replaced by new hair. If you don't get enough protein in your diet, a disproportionate number of hairs may go into the resting phase.
A typical scalp has about 120,000-150,000 strands of hair, and sheds about 50 to 100 strands of them each day. Most people don't even notice that small amount. But if an unusually large number of hairs enter the resting phase at the same time, hair loss can become noticeable.
If not getting enough protein is the reason, you can fix that through your diet.
Omega-3 Fatty Acids
0mega-3 fatty acids are unsaturated fatty acids that are necessary for the body to function. According to the medical professionals of Physicians Committee for Responsible Medicine, they are one of two groups of essential fatty acids, the other one being omega-6. They are called 'essential' because they are key in a properly functioning body, although our bodies are unable to actually manufacture them. Since the body is unable to synthesize omega-3s we have to obtain these essential nutrients through our diet or by taking supplements.
Fatty acids help to promote hair growth, as well as add sheen and luster to hair. Proper amount of omega-3 in your diet prevents dry, itchy, flaky scalp and is beneficial in reversing hair loss.
A balanced diet is essential for glowing skin. As they reduce inflammation, omega-3 fatty acids can improve the appearance and feel of skin. Omega-3s also function as moisturizers from within ensuring healthy skin that is clear, supple and free of wrinkles. Omega-3s may also help to improve skin conditions such as psoriasis and reduce UV ray sensitivity. Eat fatty fish (like salmon) twice a week for hydrated hair, or take up to 1 gram a day of a DHA and EPA supplement. In addition to silky hair, omega-3s may help relieve depression and are a proven heart-helper.
Biotin
Biotin is a water soluble B vitamin that produces keratin, increases hair elasticity, and protects the hair from becoming dry. It also helps thicken the hair to give the appearance of fullness
Eggs are rich in this B vitamin essential for growth. (They're also an excellent source of protein, choline, and vitamin D.) Not an egg fan? You could also take 30mcg supplement daily.
Dr. Richard Scher, a dermatologist who is widely known for his expertise on nail care and disorders, argues that it isn’t totally clear what role biotin plays. However, he believes taking the vitamin does improve the keratin infrastructure (a basic protein that makes up hair, skin and nails).
“Biotin deficiency is rare and low levels may result in brittle nails and hair loss,” explains Dr. Stuart. “However, hair loss and brittle nails may have multiple causes and taking biotin supplements may actually halt this process and even help to reverse it.”
The general daily recommended dosage of biotin is 2.5 mg. However, it’s not clear what the correct dosage is for the full effect, but it’s important to consult your doctor to avoid overdosing. When taking biotin supplements, look out for these possible signs of biotin overdose: slower release of insulin resulting in weakness, skin rashes, lower vitamin C and B6 levels and high blood sugar levels.
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