Healthy Hair from the Inside Out

There’s no magic potion for beautiful hair. A healthy diet is the primary source for your overall health. Once your diet fails, you are more susceptible to all types of diseases and health conditions, and your appearance and physical energy suffers also.

Now, let’s get to the point. Hair is made up of 97% protein. Substances such as alcohol, caffeine, cigarettes, hormonal imbalances and lack of sleep affects the appearance and overall health. A variety of protein-enriched foods provide the nutrients your hair craves.

There are several super foods to include in your diet to promote overall health. However, don’t expect instant results. It takes a few months to over a year to see actual results. Depending on your nutritional deficiency, you notice gradual improvement over time. You must also pay attention to your scalp. Your hair follicles plays a vital role in healthy hair. Take notice of scalp bumps, dandruff, sores and other skin conditions and seek a dermatologist if the problems persists.

Personally, I notice when my nails are growing, my hair is much stronger. Also, when my skin is free of pimples, my hair is also in a healthy state. There are many parts of the body including the eyes, tongue and teeth that provides warnings signs that tell you something is not right. Of course, pain is the most significant.  

Our body speaks to us and we must pay close attention to it even if we are young. That’s the best time to get into a good habit of eating right. The results of a good diet will enhance how you feel and look during the aging process. However, genetics also plays a major role in your overall health.
The Top 10 Foods Your Body Needs

Fish, preferably salmon, which is high in omega-3 fatty acids which is needed to grow hair. It keeps cell membranes on your scalp hydrated. You may also want to try: Herring, sardines, trout, mackerel or flaxseed.

Nuts, such as walnuts, which is enriched with biotin and Vitamin E is essential to protect cells from DNA damage.  Too little biotin can cause hair loss. Also try: Peanuts, almonds, wheat bran and avocados.

Oysters are rich in Zinc and protein which aid in protecting hair loss on a dry, flaky scalp. Also try:  Fortified cereals, whole grain breads, crab, clams, liver or wheat germ.

Sweet potatoes are a great source of antioxidant beta carotene which your body turns into Vitamin A which aids in producing natural oils in scalp to reduce itchy, dry scalp. 
Also try: Carrots, kale, butternut squash, pumpkin or asparagus.

Eggs is loaded with four key minerals: Zinc, selenium, sulfur and iron. Iron helps carry oxygen to the hair follicles. If you have too little in your diet, it can cause hair loss or dry, brittle hair. Eggs is also a great source of protein.  

Spinach is enriched with iron, beta carotene, folate and Vitamin C which helps keep hair follicles healthy and produces sebum (which is your natural scalp oils) allows circulation. Also try: Dark, leafy veggies, broccoli, kale, collard greens, Swiss chard.

Lentils or Legumes are high in protein, iron, Zinc and biotin. Also try: soybeans, edamume or kidney beans.

Greek yogurt consists of protein and Vitamin B5, Vitamin D and pantothenic acid which is also found in hair care products. Also try: Cottage cheese, low fat cheese or skim milk.

Blueberries are high in Vitamin C and helps absorb iron as well as supports blood circulation to the scalp and tiny blood vessels that feed hair follicles. Low Vitamin C causes hair breakage. Also try: Strawberries, citrus fruits, or green peppers

Poultry is a great source of protein and also provides Zinc, iron, B-Vitamins which maintains thick and strong hair. Also try beef as an alternative.

Three extra bonuses to add to the list for healthier hair includes:
  1. Vegetable oil such as olive, coconut, peanut, safflower, grape seed or sunflower oil  restores a natural luster to your locks.
  2. Gelatin is also a hidden secret in hair growth.  It’s also a great for the nails. Who would have thought a bowl of Jell-O is the new found secret to beautiful hair and stronger nails?
  3. Water provides hydration and moisture to your hair, skin and internal organs. Water allows nutrients the proper flow for cleansing toxins out of the body. It cleanses the pores of the skin, provides energy and is essential to your overall health and beauty from the inside and out. 
Reference Material: WebMD and

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