Most of us want beautiful hair but keeping your hair healthy and beautiful can be quite a challenge. You must style your hair, treat it to keep it healthy, protect it from the elements, and eat the right things to keep it healthy. A lot of how healthy your hair is depends on what goes in to your body, and the best way to assure that you are getting the right nutrients is to make sure you are eating the right foods.
Here is a listing of the best vitamins and minerals that you should eat for healthy and beauiful hair, and also what foods are good sources of those particular vitamins and minerals.
Vitamins B12, B6, Folate and Biotin
Vitamin B is critical for healthy hair, it helps to create red blood cells. Red blood cells are responsible for carrying oxygen and nutrients to all the cells in the body. The cells would literally starve without vitamin B. Biotin is also a form of vitamin B.
Where Vitamin Bs and Folate Can Be Found
There are a nice variety of vegetables that provide vitamin B such as: peppers, sweet potatoes, winter squash, broccoli, broccoli raab, carrots, and Brussels sprouts. It can also be found in some fruits such as: bananas, apricots, watermelon, and strawberries. They can also be found in some meats such as: lean beef, pork tenderloin, and chicken breast as well as other proteins like tofu, eggs, crab, oysters, trout, tuna, salmon, and shrimp. As well as diary items such as: cottage cheese, cheese, eggs, low fat yogurt, and low fat milk as well as low fat soy milk.
Other ways to get B vitamins and folate are: Fortified whole grain cereals, lentils, black eyed peas, soy beans, turnip greens, sunflower seeds wheat germ, kidney beans, pinto beans garbanzo beans, navy beans, sunflower seeds, Chinese cabbage, corn, whole grain breads and pastas.
Iron and protein
Iron helps red blood cells carry oxygen to cells, and protein is essential to all cell growth. Most people who are not vegetarians will get enough protein in their normal diet but may not get enough iron. Those who are vegetarians will need to make sure that they vegetables and other foods that are high in iron but are not meat based such as, spinach, fortified whole grain cereals, tofu, soybeans, lentils, Swiss chard, asparagus, lentils, beans, and black eyed peas, asparagus, broccoli, kale, mustard greens, and Brussels sprouts.
Vitamin C is used to help build collagen. Collagen is a structural fiber that helps, to keep hair follicles, blood vessels, and skin to stay healthy.
How to Get Vitamin C
Grapefruits, tangerines, lemons, Clementine’s, strawberries, mangos, watermelon and black berries, Guava, kiwi, cantaloupe, pineapples, white potatoes with skin, snow peas, sugar snap peas, Chinese cabbage, summer squash, cherry tomatoes, mustard greens, cauliflower, kohlrabi, kale, broccoli, Brussels sprouts, kidney beans, bell peppers, and chili peppers.
Beta Carotene is converted in to Vitamin A when it gets in to our bodies. Vitamin A is essential to helping cell growth and that includes the cells of the scalp and hair. Too much vitamin A can be detrimental though so Vitamin A should be received in to the body through food sources rather than supplementation.
How to Get Beta Carotene (Vitamin A)
Butternut squash, apricots, cantaloupe, red bell peppers, mustard greens, pumpkin turnip greens, spinach, lettuce, collard greens, Swiss Chard, grapefruit, cherries, mangoes, tomatoes, guava, tomatoes, carrots, sweet potatoes and asparagus.
Eating these foods will certainly help you to keep your hair nice and healthy but other factors such as what kind of hair you have inherited, and environmental issues can help or hurt the beauty of your hair too. Not much you can do about heredity, but be sure to protect your hair from the wind, and from the sun.