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Fortify your Follicles

Essential nutrients to bring the bounce back to your hair

Healthy black hairCertain nutrients you consume are essential to strengthen follicles, each strand of your hair and your scalp. Here’s our list of the top sources of nutrients to keep your hair looking its best and growing as fast as it can. While you can probably find them in many hair care items, including them in your diet will let you reap all their benefits!

 

Vitamin A

Why? Your body needs Vitamin A to make sebum, an oily substance that acts like a natural conditioner for a healthy Carrotsscalp. Without sebum, we may experience an itchy scalp and dry hair.

Eat me! Eat more orange and yellow-coloured vegetables which are high in beta-carotene – which makes vitamin A – such as carrots, pumpkins and sweet potatoes.

 

B Vitamins

Why? Biotin, niacin and cobalamin are among the B vitamins – typically grouped together because there are savocado fruits cut with leaf isolated on whiteo many of them – that help restore shine and thickness to strands. If you feel weak or easily fatigued, you may not be getting enough of the B vitamins. Too little biotin and niacin can also lead to brittle hair and hair loss.

Eat me! Load up on whole grains, eggs, avocados and legumes, as they are some of the best food sources for B-complex vitamins.

 

Zinc

Why? Zinc protects your scalp. A lack of zinc can lead to hair loss and a dry, flaky scalp. Heavy exercises tend to result in significant amounts of zinc being lost, so remember to replenish!

Eat me! Fortified cereals and whole grains are a good source of zinc, along with oysters, beef and eggs.

 

Vitamin D

Why? Vitamin D is vital in maintaining your hair follicle cycles, although getting it is less of a concern in Singapore where sunlight is abundant.

Eat me! Salmon, mushroom and whole grains are great sources of vitamin D.

 

Iron

Why? Iron carries oxygen to hair and promotes growth. Women in their child-bearing ages and those who don’t eat a lot of red meat tend to be deficient in iron. Extreme iron deficiency can cause hair loss, as your body is sent into “survival mode” and channels oxygen to support only vital functions, said Mr Jacques Moritz, director of gynaecology at Mount Sinai St. Luke’s Roosevelt in New York City, in an April 2014 Huffington Post report.

Eat me! Iron-rich foods include egg yolks, lentils, spinach and chicken. But be careful not to overload: The Health Promotion Board recommends 6 mg of iron for men and 19 mg for women (6 mg for women above the age of 60) daily.

iStock_000011291378_Medium

 

Omega-3 fatty acids

Why? Omega-3 fatty acids are important fats our body cannot make itself – they must be obtained through our diet. Omega-3s are found in the cells that line the scalp and also provide the oils that keep your scalp and hair hydrated.

Eat me! Look out for oily fish such as salmon, sardines and mackerel, and plant sources such as avocado, pumpkin seeds and walnuts.

 

iStock_000049698358_MediumProtein

Why? Protein may be neither a vitamin nor a mineral, but it does give you stronger hair that grows thickly. Protein also helps make hair grow faster.

Eat me! Vegetarians need not fret, as there are plenty of plant-based sources of protein, such as quinoa, spinach, and broccoli.

 

References:

http://www.huffingtonpost.com/2013/06/18/vitamins-minerals-for-hair-health_n_3451747.html

http://www.huffingtonpost.com/ann-louise-gittleman-phd-cns/iron-health_b_1811655.html

http://www.bbcgoodfood.com/howto/guide/what-eat-healthy-hair

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Kelly Ng
Posted by ezyhealth on Jan 8 2015. Filed under Wellness. You can follow any responses to this entry through the RSS 2.0. Both comments and pings are currently closed.

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