METADESCRIPTION: Find out what nutrients you need for strong, healthy hair.
Having a healthy diet and a good intake of nutrients is key to healthy, strong, great-looking hair.
Here are the top 5 best nutrients for beautiful standout locks:
1. SILICA
Silica is a natural mineral essential for hair growth; it gives you thick, shiny hair and inhibits hair loss. Silica levels in the body reduce as we grow older so it’s often worth boosting your silica intake.
You can obtain silica through foods, teas and supplements. It can come in the form of silica itself or as the herb, Horsetail (Equisetum arvensis), which naturally contains high amounts of this mineral.
You can also buy shampoos and conditioners that contain silica. Avoid using products that contain silicon as these will ultimately dry your hair out. Alternatively, look for hair care products that will nourish and enrich hair.
TOP HAIR NUTRIENTS
NUTRIENT
- Silica
- Biotin
- Zinc
- Phytosterols
- Phytoestrogens
FOOD SOURCE
- Beer!, grains, bananas, spinach
- Eggs, avocado, cheddar cheese, yeast
- Meat, oysters, pumpkin seeds, baked beans
- Pumpkin seed oil, avocado oil
- Ground flax seed, tofu
2. BIOTIN
Biotin, also known as B7, is needed for enzyme function in the body and for gene expression. Lack of this B vitamin is associated with hair loss and premature greying.
Biotin is often added to shampoos because of its role on promoting strong, healthy hair, but you can also take it as a health supplement.
3. ZINC
Zinc is essential for the healthy structure and metabolic function of cells, including hair cells, and supports hair growth and strength. Low zinc levels are associated with thinning and poor quality hair.
Be careful not to have too much zinc, though, as this can potentially cause hair to fall out. If you are supplementing, around 15 mg zinc per day is sufficient for a healthy person on a balanced diet.
4. PHYTOSTEROLS
Phytosterols are natural plant substances that have been shown to dramatically improve hair growth. The main type of phytosterol used in scientific research comes from pumpkin seed oil, which you can ingest or massage into hair roots, or do both.
An added bonus is that phytosterols are very good for heart health.
5. PHYTOESTROGENS
Phytoestrogens are found naturally in certain foods and are similar in structure to the hormone, oestrogen. Oestrogen plays a role in promoting cell growth in the body, including new hair cells. Phytoestrogens have a much weaker effect on the body than our own hormones, but they can still help you produce more hair.
Even though oestrogen is seen as a woman’s hormone, phytoestrogens can still help support hair growth in men as well as women.
Phytoestrogens also stimulate the growth of hair pigment which gives our hair its colour.
HEALTHY HAIR RECIPE
SUNFLOWER PUMPKIN PESTO PASTA
Makes 4 large servings.
INGREDIENTS
- 4 servings of spaghetti or other pasta
- 3 tbsp pumpkin seed oil
- 2 tbsp olive oil
- ½ cup sunflower seeds
- ½ cup grated parmesan cheese
- ½ small clove garlic, crushed
- 1 small handful basil leaves
- 1 small handful baby spinach leaves
- salt and pepper taste
METHOD
- Cook pasta according to packet instructions.
- Meanwhile blend together other ingredients
- Stir through pasta and serve.
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