By Brooke Davie
An at-home colour is cheaper, easier, quicker and now healthier for your hair, but there are plenty of other ways to keep your hair in shape.
Having healthy hair will cut hairdresser bills, and build your confidence. Sydney Nutritionist Jaime Rose Fronzek describes the ingredients you need for healthy hair and where you can add them to your diet:
1. Eat more protein –
As animal products are our major source of proteins, we know there are high in bad (saturated) fat, processed forms such as fatty bacon, marbled red meats, salami, cream and full fat cheese. Lean, unadulterated sources of animal products however, such as chicken meat, eggs, lean red meats, fish, skim and low fat dairy products are a great source of bio available protein with little to no added nasties.
2. Zinc – oysters, eggs, cheese, red meats, nuts & seeds.
Zinc helps the immune system fight off bacteria and viruses, it also helps the body to build proteins.
3. Essential omega 3 fats – salmon, trout, tuna, walnuts.
Omega 3 is a grouping of 3 essential fatty acids that aid in brain development and are said to combat a number of health defects such as arthritis, and even heart disease.
4. Iron – green leafy vegetables & red meat.
The most common deficiency in young women & most common reason for hair loss. Iron carries oxygen around the body (through our red blood cells) to produce energy. Iron deficiency can result in fatigue and eventually hair loss.
Silica has been regarded as a source of youth for healthy hair, skin and nails. Our bodies have natural stores of silica, and as we age it depletes, which is why we appear older as the years go by.
6. Vitamin E – found in wheat germ, olive oil, sunflower oil.
Vitamin E is a fat-soluble antioxidant (found in the liver and fatty tissue). Antioxidants are proven to protect cells from damaging agents (which could potentially contribute to cardiovascular disease or cancer).
7. Vitamin A- found in all orange fruit & vegetables. Helps protect sebum.
Vitamin A is a fat-soluble antioxidant. It is essential for healthy vision, skin, bones, hair and a functioning immune system.
8. Vitamin C – blueberries, berries, kiwi, citrus, broccoli.
The body needs vitamin C to make collagen, which is a protein which promotes healing. Vitamin C also improves the absorption of iron and aids in the functioning of the immune system.
9. Avoid refined sugars. They inhibit the absorption of a lot of these nutrients.
Nutrients can often be sacrificed when eating too many sugary foods, for example the 3pm chocolate bar with little nutritional value vs going for a piece of fruit or yoghurt with a great deal of nutritional value.
10. Lifestyle – smoking, alcohol & too much exposure to the sun all diminish the health of your hair.
These damaging elements prevent vital nutrients from doing their job to the best of their ability.
By BB intern Brooke Davie.
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