Eating for beautiful hair
The colour and texture of your hair determines to some extent the nature of your diet. It also tells a lot about the nutritional adequacy of your meals.
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This is because just as all of the body is built up from the nutrients and energy we get from food, the hair is also made from these nutrients.
In diagnosing child malnutrition, specifically protein deficiency, the colour of the child’s hair is of great importance. Prolonged protein deficiency in the diet of infants results in Kwashiorkor.
This disease involves multiple symptoms including the reduction of pigment production and incorporation into hair fiber. Normally dark brown hair becomes a rusty red. Light coloured hair becomes blonde. The flag sign sometimes seen in kwashiorkor involves alternating light and dark bands of colour along individual hair fibers.
The flag sign is associated with intermittent protein malnutrition. Presumably normal hair colour is produced when protein intake is adequate and reduced hair colour occurs during times when there is a lack of protein intake.
In adults however, it is very rare to find nutritional factors as a cause of hair colour changes. Hair colour changes due to nutritional deficiencies are typically only seen in people who have genetic defects, in diseases that block metabolism, or in severely malnourished individuals anywhere in the world.
We will look at some of the components of our everyday foods that have effect on the health of our hair. A well grown hair makes us look good and beautiful so we cannot leave things to chance.
Salmon will make your hair shiny;
This fish is loaded with Omega-3 fatty acids which helps the body in hair growth. It also keeps hair shiny and full.
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This type of fat is not produced in the body and so must necessarily be gotten from the food we eat every day. Once you have some salmon, you are on the right path to getting this all important hair fertilizer.
Mackerel and sardines are also rich sources of Omega-3. I mean fresh mackerel and sardine, not a canned fish known in local parlance by these names.
Omega-3 is also good for heart health. All one needs to do is include the right servings of these fishes in their meals to gain all these benefits.
Yoghurt for hair growth;
Yoghurts are packed with protein. Proteins are the building blocks of hair. Their vitamin B5 (pantothenic acid) content helps improve blood flow to the scalp. It also helps protect hair against thinning and loss.
You may find pantothenic acid among the ingredients listed in the label of your hair and skincare products. You may not have to look that hard, just take some yoghurt.
Let us be reminded once again that just a small serving of yoghurt will do the trick. Let us also be mindful of the sugar and fat in yoghurts, taking so much of these may not be kind to your heart.
Dark green vegetables as a weapon against brittle hair;
Dark green vegetables have tons of vitamin A, iron, beta carotene, folate, and vitamin C. These nutrients work together for a healthy scalp and mane.
They keep the hair moisturised so it does not break.
Aside these benefits for the hair, let us be reminded that these greens are a great source of fibre and minerals like potassium. These are good for heart health, weight loss and blood pressure control.
Guava helps prevent hair breakage;
This tropical fruit is loaded with vitamin C. This protects the hair from breaking. It is so easy to get the amount of vitamin C needed in a day just by eating guava. Take a bite for a beautiful hair as well.
Iron fortified cereal to prevent hair loss;
Getting too little iron can lead to hair loss. Fortified cereals, grains and pastas are a sure way of getting iron. Soya beans and beans (cowpea) are great sources of iron too.
When eating beans, do not feel that you are eating cheap food. Beef, organ meats like liver also have lots of iron. Shellfish and dark leafy greens (discussed above) are great iron sources too.
Lean poultry for thick hair;
When you get less protein, hair growth rests. Older hair falls off and the net effect is hair loss.
Ensure adequate intake of protein. In order not to put your heart in danger by trying to grow your hair, choose lean protein. Poultry is a better choice than beef and pork. Removing excess fat from beef and pork makes them lean as well. It is the fat-full portions that are not healthy. Also desist from eating fried meats.
Sweet potatoes will help remove dullness;
If your hair is dry and has lost its shine, eat some sweet potatoes. They are full of antioxidants called beta carotene. Beta-carotene is turned into vitamin A in the body. This helps protect against dull and dry hair.
It also encourages the glands in your scalp to make an oily fluid called sebum that keeps the hair from drying out. You can also find beta carotene from other sources like oranges, carrots, and mangoes. Boil the sweet potatoes, its healthier that way.