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THE TEN TOP FOODS THAT ARE THE FOUNDATION OF HEALTHY HAIR DIET.

Patients often ask a question what food I really have to eat to have good hair?

HEALTHY HAIR FOOD NO. 1: SALMON

Salmon and Mackerel provide omega-3 fatty acids, protein, vitamin B-12 and iron.
Essential omega-3 fatty acids support scalp health. Deficiency can result in a dry scalp and dull hair.
Vegetarians may source plant-based omega 3 fats from ground flaxseed macadamia nuts and walnuts.

HEALTHY HAIR FOOD NO. 2: DARK GREEN VEGETABLES

Spinach, broccoli and Swiss chard, provide vitamins A and C used in sebum production (secreted by hair follicles)
Dark green vegetables provide iron and calcium.

HEALTHY HAIR FOOD NO. 3: BEANS

Legumes (kidney beans and lentils) provide protein, iron, zinc, and biotin. Biotin deficiencies can result in brittle hair.

HEALTHY HAIR FOOD NO. 4: NUTS

Brazil nuts are a natural source of selenium. Walnuts contain zinc and alpha-linolenic acid, an omega-3 fatty acid that may help hair condition.
Pecans, cashews and almonds also contain zinc.
Zinc deficiency can lead to hair shedding

HEALTHY HAIR FOOD NO. 5: POULTRY

Poultry provides the high-quality protein and iron with a high degree of bioavailability.
Weak brittle hair may derive from protein deficiency.

HEALTHY HAIR FOOD NO. 6: EGGS

Eggs are sources of protein, biotin and vitamin B-12 - important beauty nutrients.

HEALTHY HAIR FOOD NO. 7: WHOLE GRAINS

Fortified whole-grain breakfast cereals, containing zinc, iron, and B vitamins are important.

HEALTHY HAIR FOOD NO. 8: OYSTERS

Provide zinc -- a powerful antioxidant.
In addition to other sources e.g. whole grain, nuts, beef and lamb.

HEALTHY HAIR FOOD NO. 9: LOW-FAT DAIRY PRODUCTS

Calcium, Whey and Casein are important minerals for hair growth sourced from skimmed milk and yogurt.

HEALTHY HAIR FOOD NO. 10: CARROTS

Carrots are an excellent source of vitamin A.
For healthy hair and beauty, food variety may be the best option.

A balanced diet of lean proteins, fruits, and vegetables, whole grains, legumes, and fatty fish (salmon) and low-fat dairy products are potential aides to hair.

Crash diets with rapid weight loss can affect the normal hair cycle causing increased shedding within 6-12 weeks. This temporary problem should recover with dietary improvements.

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