Healthy Diet For Hairs

Exercise increases the blood supply to the muscles as well as your hair, stimulates growth ," says Jim White , RD, spokesperson for the American Dietetic Association. " And the food we eat to the muscle also promote healthy hair . "

Make sure you eat a balanced diet . " Your body has a priority system ," says Amy Newburger , MD , director of Dermatology Consultants of Westchester in Scarsdale , New York. " If you only have a limited number of nutrients, your body sends nutrients to the cells critical to the life . While your hair is one of the first cell types to do. "

Keep your hair ( and whole body) healthy by including these nutrients in your daily diet.


You know that you need adequate protein to build muscle and also need for healthy because hair is made mainly of protein hair. Low quality protein can cause hair loss or color fragile and brittle hair, but it is likely that if you try to add or maintain muscle mass , which has already had enough.

Good sources : chicken, turkey, beef , eggs, low fat dairy products (cheese, milk , yogurt )


Low iron levels can lead to baldness , according to a study by the Cleveland Clinic. The researchers analyzed 11 studies on the relationship between iron intake and hair loss , and concluded that treating iron deficiency may help regrow hair .
The best foods for healthy hair :

Good sources : lean red meat , turkey, egg yolks , legumes , nuts , whole grains


Make the most? You may increase your intake of zinc will . Studies show that this mineral can affect the levels of androgens , hormones associated with hair loss.

Good sources : oysters , nuts (walnuts , cashews , pecans , almonds ), beans , beef, lamb

Omega- 3 fatty acids

" Omega-3s are known to support the scalp helps - a deficiency can lead to dry and dull hair " scalp, said White And no woman will want to run their fingers through it. .

Good sources : salmon, sardines , herring , mackerel, flaxseeds , walnuts


In a pilot study of six months , Taiwanese researchers found that compounds that fight disease lignans found in flaxseed may help slow hair loss . Nine of the 10 men in the study reported modest to a great improvement in the number of hairs shed daily .

Good source of flax. Lignans are found in the shell of the flaxseed to purchase whole seeds land in the natural foods section of your supermarket. The men in the study ate 1 1/2 tablespoons per day. Try adding flaxseed to oatmeal or smoothies.


If you have dry hair - or simply to prevent straws as more drink . "Hair is the fourth water," said White . Recommends typical eight glasses a day . Bring a water bottle to work so they do not spend all day to fill your cup to the source.

Vitamin C

Vitamin C helps the body absorb iron , so a deficiency can cause dry and weak hair. It will probably be enough C in your diet, as long as you eat a variety of fruits and vegetables per day.

Good sources : broccoli, greens , green peppers , citrus fruits , strawberries


The lack of adequate biotin can lead to brittle hair, but deficiencies are rare, said White . This vitamin will help you have thick hair and strong nails . (This may not seem important , but women like men with good hands. )

Good sources : brown rice , beans , lentils, eggs, beets, nuts

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