ABCs of Eating Your Way to Healthy Hair

Our diet affects the health of our hair. It is important to maintain healthy eating habits, so we can all have beautiful hair. We need vitamins and minerals from the four food groups: grains/starches, fruit/vegetables, dairy, and protein. When we can't get these from food, we need to take supplements. With these notes we will spotlight how vitamins and minerals affect on the hair. 

  • Vitamin A is an antioxidant that promotes the maintenance of natural oils in the scalp. It can be found in meats, cheese, eggs, spinach,, cabbage, and broccoli.
  • Vitamin B3 helps to improve the circulation of the scalp. This B vitamin can be found in chicken, turkey, fish, and other meats. 
  • Vitamin B5( (Pantothenic Acid) helps to prevent hair loss. You can find B5 in eggs, whole grains, and certain meats. 
  • Vitamin B6 helps to prevent hair loss. Where do you find B6? It can be found vegetables, certain meats, grains, Whole grains, and eggs. 
  • Vitamin B12 prevents hair loss. It can be found in milk, eggs, fish, and chicken. 
  • Biotin is what produces keratin which is the main component of hair, skin and nails. It can be found in milk, eggs, rice and whole grains.
  • Vitamin C is an antioxidant that maintains the health of the hair. It can be found in fruit, green vegetables, and potatoes. 
  • Calcium aids in the growth of hair. It can be found in beans, nuts, and dairy. 
  • Chromium affects hair loss by helping to regulate blood sugar levels. It can be found it whole wheat bread and beef.
  • Copper helps to strengthen the hair and prevent loss of hair. It can be found in chicken, shellfish, beans, eggs, and green vegetables.
  • Vitamin E is an antioxidant that helps in scalp circulation. It can be found in nuts, beans, vegetables oil, and green vegetables.
  • Inositol aids in the health of the hair follicle. It can be found in citrus fruit and whole grains. Selenium aids in having a healthy scalp. It can be found in whole grains, broccoli, fish, and certain meats.
  • Iron helps to prevent hair loss. It can be found dried fruit, eggs, green vegetables, fish, whole grains, and chicken.
  • Potassium improves scalp circulation and hair growth. It can be found in yogurt, bananas, raisins, brown rice, dried fruit, garlic, potatoes and nuts.
  • Manganese aids in hair growth. It can be found in chicken, whole grains, fish, beans, nuts, and eggs.
  • Magnesium helps the hair to grow by working with calcium. It can be found in fish, nuts, whole grains, and green vegetables. Iodine helps to prevent dry hair and loss of hair. It can be found in iodized salt, fish, garlic, and seaweed.
  • Sulfur and Silica are minerals that make hair stronger. Sulfur can be found in milk, cheese, eggs, garlic, onions, and fish. Silica is in rice, green vegetables,and seafood.
  • Zinc works well along with Vitamin A to prevent dry hair. It can be found in whole grains, mushrooms, red meat, and spinach.

 

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