These Foods And Vitamins Will Grow Your Hair Faster
The rate at which you hair grows depends on more than genetics alone. On average, hair grows at a rate of approximately one fourth to one half an inch per month. Factors, such as age, hormonal balance and proper nutrition have a significant effect on the look and length of your hair. Proper diet can have a major impact on the rate at which your hair achieves length. Therefore, slight changes in your diet may be one of the easiest ways to improve upon the current state of your hair.
In addition to proper nutrition, exercise is also important to achieving positive hair growth results. Exercise helps to improve circulation in the body and even to the scalp. It is important to remember to trim your ends once every two months to prevent slip ends and damage from spreading up the hair.
Furthermore, it is best to minimize the use of heat styling tools, and opt for air-drying whenever possible to avoid heat styling damage. The use of chemical services should be minimized as well and left to a professional whenever possible.
Protein is essential for strong hair. In fact, the hair is primarily composed of protein. Thus, consuming adequate amounts of protein is essential for growing long strong locks. Failure to consume enough protein in your diet will cause hair to become thin a weak. To assure that you are getting enough protein, try to consume a portion of protein six times a day at regular intervals throughout the day.
There are a number of protein rich sources you can consume to increase the amount of protein in your diet. Chicken and lean turkey are high on that list. One great protein rich food you may want to add to your diet to increase your protein intake is Greek yogurt.
Put a cup or two of Greek yogurt in a blender with some fruit, fruit juice, and ice to make a protein rich smoothie. Quinoa is another food which you may want to consider adding to your diet to increase your protein intake. And as an added bonus protein rich quinoa is loaded with a number of essential vitamins and minerals your body needs to stay in optimum health. Low fat dairy products also offer a good source of protein to your diet.
Iron is definitely one of the essentials in The Pretty Hair Diet. In fact, a deficiency of iron can lead to hair loss and even baldness. Iron allows the blood to transport oxygen into your cells.
Good ways to increase the amount of iron in your diet include adding edamame, cashews, green leafy vegetables, dried fruits, beans, and clams. Lean red meat is also a good source of iron. It is important to note that you should consult your health care provider before taking iron supplements as too much iron may be toxic to the body’s internal organs. Therefore, strive to increase your iron intake through food sources.
Vitamin C is necessary to encourage your body’s absorption of iron. Furthermore, vitamin C is also critical for the body to generate collagen, a structural protein found in the connective tissue of the body. Thus, vitamin C helps add to the strength of your hair. Vitamin C can be obtained from the consumption of papaya, oranges, pineapples, broccoli, bell peppers, spinach, kale, mustard greens, kiwi, strawberries, and Brussels sprouts.
Omega fatty acids provide moisture from the inside out for your hair and nails. Your bidy can not produce omega-3 fatty acids on its own, thus, it must be consumed through food sources.
Good sources of omega-3 fatty acids are fresh salmon, flaxseed oil, flaxseeds, soybeans, kidney beans, olive oil, sardines, tofu and walnuts.
Zinc is one of the essentials in the pretty hair diet because zinc help your scalp to maintain proper oil production to keep it lubricated and the follicles strong. Further-more, zinc aids the body’s absorption of further vitamins which are necessary for hair growth. Zinc is essential for the synthesis of proteins which facilitate the transport of vitamin A in the body. In addition, zinc helps foster cell division.
You can get your share of zinc from oysters, dark chocolate, Brazil nuts, lam, eggs, pecans, almonds, oats, turkey, and whole grains.
The Big Hair Boosters
Biotin is a water soluble B vitamin which can add to the strength of hair by increasing its elasticity and the thickness of the hair shaft. A biotin deficiency can result in brittle hair and/or hair loss. Including biotin in your diet is important to prevent hair from becoming brittle.
You can find biotin in foods such as Swiss chard, eggs, mushrooms, bananas, cauliflower, almonds, strawberries, raspberries, liver, and whole wheat bread.
To maximize hair growth, you may want to consider takin a silica supplement; taking a 500mg dose of silica in the morning and again in the evening can help you obtain your body’s silica needs for a beautiful head of healthy hair. You can also obtain silica from food sources such as bananas, cucumber, celery, asparagus, and mango. Since it is better to receive your vitamin and mineral nutrition from diet than supplements or pills. Increasing intake of these foods along with taking a supplement is the best combination for hair growth.
Vitamin A is a fat soluble vitamin which plays an important role in vision, skin and cell health, and antioxidant function as well as other vital functions throughout the body. Vitamin A also plays a role in providing the optimal environment for hair to thrive. Vitamin A encourages the scalp to produce sebum to keep the hair and scalp moist.
Cod liver oil provides one of the highest concentration of vitamin A per serving available from food sources. Liver, either from turkey, beef, chicken, pork, or fish, also provides the body with a high concentration of vitamin A per serving compared to other food sources. Sweet potatoes, kale, spinach, and pumpkin are great sources of vitamin A as well. Vitamin A can also be found in skim milk, cheese, eggs, and cabbage.
It is important to note that an overload of vitamin a can have a negative effect on the body. In fact, consuming excessive amounts of vitamin A can actually cause hair loss. Therefore, you should try to consume between 700 and 900 microorganisms or 23,000 to 30,000 IUs of vitamin daily.
Vitamin E promotes hair growth by enhancing circulation to the scalp. Similar to Omega-3’s, vitamin E helps the hair to maintain proper moisture levels so that your hair won’t dry out. In addition, vitamin E increases the body’s ability to produce keratin within the hair strands making the hair stronger and more resistant to breakage.
Foods which you may want to consider if you desire to increase the amount of vitamin e in your diet are quinoa, sunflower seeds, almonds, spinach, turnip greens, mustard greens, collard greens, papaya, and asparagus.
It is important to note, however, that the consumption of vitamin E should not be overdone. Therefore, trying to increase your vitamin E intake through foods is referred over supplementation.
Methylsulfonylmethane aids your body in producing keratin which is a protein found in hair. It also adds strength to the hair follicles. Sulphur aids in the metabolism of B vitamins and adds strength to the hair. Studies have shown when included in your daily diet.
Foods which contain MSM include asparagus, alfalfa sprouts, and beets. You may also want to consider a MSM supplement to encourage hair growth due to its strong correlation with increasing the growth rate of hair.