Healthy diet for healthy hair care

Healthy diet for healthy hair care. Dietitians claims, that if you eat a healthy food, you will grow stronger and healthier cells throughout your entire body – inside and out. Healthy diet does great effect not only to our health, but also for our beauty. The hair, as a part of our body, is not exception.

Physicians distinguish ten products which should be the foundation of your healthy hair diet:

1. 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. A lack of these acids can result dryness of a scalp and hair.

2. Dark Green Vegetables

Spinach, 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.

3. Beans

Legumes like kidney beans and lentils should be an important part of your hair-care diet. Because they provide plentiful protein to promote hair growth, and are a rich source of iron, zinc, and biotin. While rare, biotin deficiencies can result in brittle hair.

Recommendation:  three or more cups of lentils or beans each week.

4. Nuts

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. Walnuts, as well as  cashews, pecans, and almond, are are also a great  source of zinc. A zinc deficiency can lead to hair shedding.

5. Poultry

Poultry provide a high-quality protein, which is important for a well hair appearance. Specialists say, that lack of protein can result in loss of hair color or weak brittle hair.

6. Eggs

Eggs are one of the best protein sources. They also contain biotin and vitamin B-12, which are important beauty nutrients.

7. Whole Grains

Whole-wheat bread or whole-grain breakfast cereals is a source of zinc, iron, and B vitamins. These vitamins provide hair shine.

8. Oysters

Oysters is a rich source of zinc – a powerful antioxidant, which has hair-boosting properties.
You can also get zinc from beef and lamb.

9. 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.

10. Carrots

Carrots are an excellent source of vitamin A, which promotes a healthy scalp. Healthy scalp is essential for a shiny, well-conditioned hair. Thus, it would be wise to include carrots into your diet. Just remember, that carrots are more nutritious if cooked and that vitamin A is fat soluble, which means that it is best absorbed in the body in combination with fat.
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