H&LSummer2017eMAG

Love to have shiny healthy looking hair?

L ook at your diet and how this can influence your hair health. Hair is primarily made from protein, in particular keratin and collagen. Therefore, the most important dietary tip for strong healthy hair is to consume protein rich foods. If you are lacking protein in your diet, your hair can appear dry, thin and brittle. Sources: Lean red meats, chicken, turkey, fish, eggs, Greek yoghurt, cheese, nuts, tofu, beans & legumes, seeds: chia, sesame, poppy and sunflower. You need a diet rich in omega-3 fatty acids as our bodies are unable to make it by itself. When it comes to hair, omega-3s are found in the cells that line the scalp. They are responsible for providing the natural oils that help maintain a healthy scalp and hydrated hair. A lack of omega-3 in the diet can result in a dry itchy scalp, dandruff and dry brittle hair. Sources: Oily fish such as salmon, sardines and mackerel, avocado, olive oil, walnuts and pumpkin seeds. On average, hair grows approximately 1/2 an inch (1.3 cm) per month. Hair follicles need a nutrient rich blood supply in order to grow effectively. Iron is key in this. When iron levels are low (anaemia), the nutrient supply to hair follicles are reduced and can result in slow hair growth and hair loss. Adult women (aged 19-50 without any health conditions) are encouraged to consume 18mg of iron per day. Best iron sources: Animal based - Beef, lamb, chicken, salmon, tuna. Plant based - Kidney beans, tofu, green lentils, chickpeas, cooked wholemeal pasta. Vitamin C helps the body to absorb iron and as a result improves scalp circulation and hair growth. It also plays a role in the production of collagen which is one of the building blocks of hair. A lack of vitamin C can cause slow hair growth and even cause shedding of the hair. Best vitamin C sources: Plant based - Strawberries, kiwifruit, blackcurrants, blueberries, oranges, papaya, broccoli, red capsicum, sweet potatoes. Biotin or vitamin H is essential for growth and maintaining a healthy metabolism. It plays a role in the body’s production of proteins which can encourage the growth of stronger hair. A lack of biotin in the diet can result in brittle hair and hair loss. Sources: Eggs, salmon, liver, cow’s milk, wholegrains, soy flour, tomatoes, almonds, onions, carrots, sweet potato, cauliflower.

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& Lifestyle Magazine | Summer 2017

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