We all know how important exercise and good nutrition are to our fitness goals, but both are also a critical component of our beauty regimen. Not only does the food we eat help keep our skin gorgeous, it also helps us to grow healthy, stunning hair.
“Exercise increases the blood supply to your muscles as well as your hair, which stimulates growth,” says Jim White, R.D., a spokesperson for the American Dietetic Association. “And, the food we eat for muscle also promote hair health.”
So, as the adage says, beauty truly starts on the inside. So today, I would like to share a few nutrition tips to help you grow healthy, shiny locks that you love:
PROTEIN. This macronutrient has the power to build and restore, both of which are important for healthy hair. Make sure to consume good quality of proteins like lean meats, fish, low fat cheese, eggs, etc.
IRON. Sufficient iron is necessary to grow healthy hair. Many women are iron deficient, so make sure you are consuming foods rich in iron like lean red meat, turkey and whole grains, to mention a few.
ZINC. This mineral can have effects on androgens and hormones, both of which have an important role in hair and skin health. You can find zinc such foods as almonds, walnuts and beef.
OMEGA-3s. Omega-3s have infinite benefits, including bolstering you scalp and hair health. Rich sources of omega-3s include salmon, flaxseed oil and tuna. You can also use an omega-3 supplement to get your daily dose of this key nutrient.
WATER. “Hair is one-quarter water,” says Jim White, R.D., a spokesperson for the American Dietetic Association. So, make sure to drink at least 8 cups of filtered water a day to stay hydrated and grow healthy hair.
VITAMIN C. This vitamin helps the body to absorb iron, a critical nutrient for hair health. To increase your vitamin c, simply add more fruits and veggies into your diet. A few great options include tangerines, oranges and strawberries.
VITAMIN E. This vitamin stimulates the circulation in the scalp, which helps with hair growth.
BIOTIN. Biotin helps to prevent hair loss, increase hair growth and strengthen strands. Biotin sources include lentils, some nuts and brown rice.
Also, I want to recommend a few other things to help you grow strong, healthy hair:
– Make sure your hormones are balanced. Hormones regulate all of your body functions, including hair growth.
– Use a nourishing shampoo. Get a good organic shampoo with aloe vera, jojoba oil and vitamins to nourish your strands.
– Keep exercising. Exercise helps blood flow, which is important for hair growth.
– Live healthy. Manage stress, sleep 7-9 hours a night and do not smoke