Food for thought? Close...for a healthy head of hair

Ever wanted to be in a Pantene commercial? Or how about an Herbal Essence one where the redhead has a hair-gasm? Not I...but I do like a lovely locks growing naturally from my noggin. As usual lifestyle, diet and nutrition play a vital role in hair health. "Exercise increases the blood supply to your muscles as well as your hair, which stimulates growth," says Jim White, R.D., a spokesperson for the American Dietetic Association. "And the foods we eat for muscle also promote hair health." If the body is short in nutrients hair, skin, and nail cells are the first to be compromised.  


I compiled a short list of some of the best foods for luxurious hair--grown by you instead of a bottle. Many of these foods are high in biotin (a water-soluble B-complex vitamin (Vitamin B₇) which is necessary for cell growth, the production of fatty acids, and the metabolism of fats and amino acids. Many of these also have other health benefits as well so it's exciting to read how one food choice and one meal have some many benefits for our body and our well-being (inside and out) . 

"Your hair grows about 1/4 to 1/2 inch every month, and the foundation of all of our new hair, 

skin, and nail growth is the nutrients we eat," says Dawn Jackson Blatner, RD, a Chicago-based dietitian. 

"If you eat a healthy diet, you will grow stronger and healthier cells throughout your entire body -- inside and out."

After the jump...

Healthy Hair Food: Salmon

Loaded with omega-3 fatty acids, this high-quality protein source is also filled with vitamin B-12 and iron.

"Essential omega-3 fatty acids are needed to support scalp health," says Andrea Giancoli, MPH, RD, a dietitian in Los Angeles and a spokeswoman for the American Dietetic Association. "A deficiency can result in a dry scalp and thus hair, giving it a dull look." 

Vegetarian? Include one or two tablespoons of ground flaxseed in your daily diet for some plant-based omega-3 fats.

Healthy Hair Food: Dark Green Vegetables

Spinach, like broccoli and Swiss chard, is an excellent source of vitamins A and C, which your body needs to produce sebum. The oily substance, secreted by your hair follicles, is the body's natural hair conditioner. Dark green vegetables also provide iron and calcium.

Healthy Hair Food: Beans

Magical fruit? Indeed! For hair too...Legumes like kidney beans and lentils should be an important part of your hair-care diet. Not only do they provide plentiful protein to promote hair growth, but ample iron, zinc, and biotin. While rare, biotin deficiencies can result in brittle hair.

Healthy Hair Food 4: Nuts

Do you go nuts for thick, shiny hair? You should. Brazil nuts are one of nature's best sources of selenium, an important mineral for the health of your scalp. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. They are also a terrific source of zinc, as are cashews, pecans, and almonds. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu. Most nuts are great sources of biotin as well. 

Healthy Hair Food: Poultry

Chickens and turkeys may have feathers, but the high-quality protein they provide will help give you the healthy hair you crave. "Without adequate protein or with low-quality protein, one can experience weak brittle hair, while a profound protein deficiency can result in loss of hair color," Giancoli tells. Poultry also provides iron with a high degree of bioavailability, meaning your body can easily reap its benefits.

Healthy Hair Food: Eggs

However they're served up, eggs are one of the best protein sources you can find. They also contain biotin and vitamin B-12, which are important beauty nutrients for skin (and with mood boosting effects!).

Healthy Hair Food: Whole Grains

Whole-wheat bread and fortified whole-grain breakfast cereals, offer a hair-healthy dose of zinc, iron, and B vitamins.

Healthy Hair Food: Oysters

Oysters may be better known for their reputation as an aphrodisiac, but they can also lead to healthy hair -- and who doesn't love that? The key to their love and hair-boosting abilities is zinc -- a powerful antioxidant. If oysters don't make a regular appearance on your dinner plate, don't despair. In addition to getting it from whole grains and nuts, you can also get zinc from beef and lamb.

Healthy Hair Food: Low-Fat Dairy Products

Low-fat dairy products like skim milk and yogurt are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources.

For some healthy hair foods "to-go," try throwing a yogurt or cottage cheese cup in your bag when you head out in the morning to snack on later in the day. You can even boost their hair benefits by stirring in a couple of tablespoons of ground flaxseeds or walnuts for omega-3 fatty acids and zinc.

Healthy Hair Food: Carrots

Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision.

Since a healthy scalp is essential for a shiny, well-conditioned head of hair, you'd be wise to include carrots in your diet as snacks or toppings on your salad.

reference: 

WebMD.Com