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Last Updated September 24, 2010 By Amy Howe, Contributing Columnist
To have healthy hair, you need a healthy scalp and a healthy hair
shaft. Hair is made of collagen, a protein that is also the core
component of your fingernails. Are there any foods you can eat
to give your hair vibrancy and life? What can I eat to make my
hair grow or keep it from breaking?
Here are the vitamins and food sources which can make your
hair strong, healthy, and less prone to breakage.
1. Shiny Hair. To make hair shiny the body produces a substance
called sebum, which is a type of oil produced in the follicle at the
base of the hair shaft. When you brush your hair, you distribute
the sebum along the hair shaft, making it shiner for two reasons.
First, sebum is oily so it shines. Two, brushing makes the scales
which make up the cuticle along the hair shaft lie down, so they
become one, smooth surface, and smooth surfaces reflect light
more, thus appearing shiner.
The body needs Vitamin A to produce sebum. Foods with Vitamin
A include fish, spinach, broccoli, apricots, peaches, carrots, liver,
meats, milk, cheese and eggs.
2. Avoid Brittle Hair. To avoid brittle hair, the body needs a
substance called biotin. Biotin produces keratin, which helps
prevent hair loss and may even help prevent hair from going
gray. You get biotin from whole grains (wheat, oats, barley, rye
breads and cereals), egg yolks, rice, milk and Brewer's yeast.
3. Scalp. The scalp needs a variety of nutrients to remain
healthy. It needs omega-3s, which are the essential oils in fish
such as salmon, tuna, sardines and mackerel and can be found in
some nuts such as walnuts. The scalp also needs Vitamins B-3
(technical name is inositol)and Vitamin E .
You get Vitamin B-3 in fish, wheat germ, Brewer's yeast and
meats such as chicken and turkey.
4. Hair Color. To maintain the color of your hair, the body
produces melanin. It needs Vitamin B-6 to make melanin. You
get melanin from vegetables, wheat germ, Brewer's yeast, whole
grain cereals, egg yolks, and organ meats such as liver. The
recommended limit is 1.6 milligrams. Excess amounts can cause
numbness in your hands and feet.
5. Overall Health of Hair. The maintain the hair shaft's strength,
you need zinc and Vitamin C. You get zinc from beans, whole
grains, and oysters. You also need small amounts of Vitamin
B-12, iron and calcium for hair health. You get these is you are
eating a balanced diet that includes a multivitamin and dark
green leafy vegetables, fish and whole grains.
The best shampoos for damaged, undernourished hair,
according to a poll of hairdressers is Aveda Damage Remedy,
Pantene and Nexxus.
Now, find out more about keeping your scalp and hair healthy
and beautiful: Hair Dye Allergies -When a Dye Job Goes Bad
/Stop Dandruff Now / Grow Your Hair / Dry Hair Treatments At
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|Eating plenty of green vegetables gives your body Vitamin A, which your hair needs
to stay shiny.