Healthy eating healthy hair

Eating a balanced diet containing protein, vitamins and minerals to help your hair remain shiny and strong is equally important as caring for your digestive tract, eyes, teeth, skin and so on.

Protein is important for strong healthy hair. Lack of protein in your diet can make your hair weak, brittle and dry. It may even restrict hair growth and result in hair loss. Good sources of protein include : chicken, turkey, fish, lean red meat, low fat dairy products and eggs. If you are a vegetarian good sources include pulses, lentils and nuts.

Iron is an important mineral for rich blood supply for hair growth. Good sources include : red meat , chicken, fish, lentils, spinach and other green leafy vegetables e.g broccoli

Vitamin C eaten with iron rich foods can aid absorption of iron. Good sources of vitamin C include blackcurrants, oranges, blueberries, kiwi fruits, papaya, strawberries. Vitamin C also helps in the production of collagen strengthening the capillaries that supply the hair shafts

Minerals-zinc and selenium are important minerals for preventing hair loss. Deficiency can cause dry and flaky scalp. Good sources include: fortified cereals and whole grains along with nuts, oysters , beef and eggs

Vitamins- vitamin E and vitamin B- Biotin are also important for hair protection and strength .Protecting your hair from sun damage and brittleness and hair loss . Good sources include: nuts, whole grains, liver ,eggs, soya and yeast.

Other vitamins include Vitamin B 6 found in potatoes, bananas and spinach , B 12 found in meat, poultry, fish and dairy products and folic acid found in fruit , vegetables fortified gains, beans and lentils

Omega 3 fats are found in the cells that line the scalp and can provide essential oils to keep your scalp and hair hydrated. Good sources to include : oily fish salmon, herrings, sardines ,mackerel, avocado, walnuts and pumpkin seeds

Eating a healthy balanced diet with reference to the eat well plate shown below can ensure you get your daily protein, iron ,vitamin C, vitamins, minerals and healthy omega 3 fats.

Don't forget that your age, genetic make up , hormone imbalance ,disease and yo yo weight loss and gain can also influence the condition of your hair.

So it's always important to find the cause first before considering the right treatment for you.

Talk to your G.P if you are worried about your hair loss

For specialized Diet and Nutrition advice seek the advice of a Professional Dietitian and Nutritionist Tabby Kabeer

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