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Lean Proteins
Lean
proteins provide the amino acids, or the building blocks, of all bodily
tissues. The hair and skin of the scalp are largely composed of
protein. The majority of healthy protein sources come from animals
including chicken, eggs, fish and other meats. Vegetarian protein
sources include soybeans and cereal products. Protein can be found in
many nutritional and sports drinks as well. Be sure to read the label to
adhere to serving sizes. The National Institute of Health recommends
two to three servings of protein daily; too much protein can strain the
kidneys.
Citrus and Nuts
Many
vitamins and minerals work together to promote healthy hair and scalp,
however, vitamins C and E are good for hair and skin. Vitamin C, also
known as ascorbic acid, can be found in citrus fruits such as oranges
and vegetables like green peppers. Vitamin E is available in nuts and
whole grains. Both of these vitamins are antioxidants and essential to
promotion of healthy hair and scalp.
Fruits and Vegetables
Fruits
and vegetables provide hair nutrition that cannot be found in a bottle.
The American Cancer Society encourages at least two to three fruit
servings a day and five servings of veggies daily. Hiding in these
fruits and vegetables are the vitamin B complex--a mix of B vitamins
such as thiamine, niacin, folic acid and biotin--that promotes hair
growth and scalp circulation. B vitamins are water soluble, meaning that
they are not stored in the body and by not eating enough fruits and
vegetables a deficiency can occur. There may be a link between a lack of
B vitamins and hair loss.
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