Dealing with dreary, feeble, or thinning strands? Then it’s time to focus on what you’re putting on your plate. There’s a strong correlation between your overall nourishment and the state of your strands.
“One of the first ways I can tell how healthy someone is — and if they’re eating nutritiously — is by looking at their hair,” says Whitney Bowe, MD, a board-certified dermatologist based in New York City. Dull, thinning, or breakage-prone tresses can be dead giveaways that you aren’t getting all the nutrients your hair demands. As compiled by healwithfood.org and Prevention magazine, fill up on the following foods to maintain a better mouth-mane connection.
If your hair is dry
Eat pumpkin seeds. These seeds are packed with Vitamin A, K, B (biotin), sulfur, and omega-3 fatty acids. All these nutrients are essential for the health of your scalp and hair. The essential fatty acids present in the seeds plays a significant role in maintaining the oil production and moisture levels of your hair tapping the dryness out of it. Not only will these food super heroes get rid of the hay-like feel of your hair but will also aid in chucking out premature balding.
If your hair isn’t growing back
Eat chicken. You may not be able to stop normal, everyday hair loss (we lose an average of 50 to 100 strands per day), but you can help build the count back up by taking in lean protein from chicken. Lean protein is a building block for hair, minus the artery-clogging fat. Without enough protein, your body can’t replace the hair that you naturally shed everyday, so instead of grabbing fatty proteins like liver and rib eye steak, opt for chicken: a 4-ounce delicious serving packs 35 grams, more than 75% of a woman’s daily recommended intake.
If your hair is thinning
Eat garbanzo beans. Garbanzo beans also known as chickpeas, or cholay, are a wonderfully versatile food with a rich, palatable consistency. They are a staple in Pakistani cuisine and the main ingredient in hummus. They are a splendid addition to your food repertoire if you suffer from thinning, flimsy hair, as they are loaded with hair thickening nutrients such as B vitamins, and copper. They are also an excellent source of protein, particularly for vegetarians and vegans who avoid animal sources of protein.
If your natural colour is fading
Eat mushrooms. These small wonders are a top source of copper, which may help hair maintain its natural colour, says Rebecca Kazin, MD, assistant professor of dermatology at Johns Hopkins University. In fact, a 2012 study found that low copper intake could be linked to premature graying. There’s no standard intake amount for copper, but the Mayo Clinic recommends a minimum of 1.5 mg per day. Half a cup of cooked shiitake mushrooms provides nearly half that amount. Add them to your pasta or curry and reap the benefits.
If you’re experiencing hair loss
Eat kidney beans. Lobia, a Pakistani favourite is a gem of a food when it comes to serious hair loss. There’s a difference between slightly thinning strands and noticeable, I-can-see-my-scalp hair loss, and the latter can be caused by iron deficiency. Beans are an iron all-star. One cup of lobia packs nearly 8 mg of iron. Unlike red meat (another great source of iron), kidney beans are low in calories and virtually fat-free. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, including hair! Gobble up to promote the growth of new hair follicles.
Published in The Express Tribune, October 30th, 2014.
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