We all know how important exercise and good nutrition are to our fitness goals, but both are also important parts of our beauty regimen. The food we eat not only helps keep our skin beautiful, but it also helps us grow healthy, stunning hair.
“Exercise increases the blood supply to your muscles and hair, which stimulates growth,” says Jim White, RD, a spokesman for the American Dietetic Association. “And the food we eat for the muscles is also good for hair health.”
As the saying goes, beauty really starts inside. So today I want to share some nutrition tips with you 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 you are eating good quality proteins like lean meat, fish, low fat cheese, eggs, etc.
IRON. Sufficient iron is necessary for healthy hair to grow. Many women are iron deficient, so make sure you consume foods rich in iron such as lean red meat, turkey, and whole grains, to name a few.
ZINC. This mineral can affect androgens and hormones, both of which play important roles in hair and skin health. You can find zinc like foods like almonds, walnuts, and beef.
OMEGA-3s. Omega-3 fatty acids have endless benefits, including strengthening scalp and hair health. The rich sources of omega-3 fatty acids include salmon, flaxseed oil, and tuna. You can also use an omega-3 supplement to get your daily dose of this important nutrient.
WATER. “Hair is a quarter of water,” says Jim White, RD, a spokesman for the American Dietetic Association. So, drink at least 8 cups of filtered water a day to stay hydrated and grow healthy hair.
VITAMIN C. This vitamin helps the body absorb iron, an important nutrient for hair health. To increase your vitamin C, simply add more fruits and vegetables to your diet. Some great options are tangerines, oranges, and strawberries.
VITAMIN E. This vitamin stimulates blood flow to the scalp, which promotes hair growth.
BIOTIN. Biotin helps prevent hair loss, increases hair growth and strengthens the strands. Sources of biotin are lentils, some nuts, and brown rice.
Also, I’d like to recommend a few other things to help you grow strong, healthy hair:
– – Make sure your hormones are in balance. Hormones regulate all of your body functions, including hair growth.
– – Use a nourishing shampooÖ. Get a good organic shampoo with aloe vera, jojoba oil, and vitamins to nourish your strands.
– – Keep training. Exercise promotes blood circulation, which is important for hair growth.
– – Live healthy. Manage stress, sleep 7-9 hours a night, and don’t smoke