A good and balanced hair nutrition starts with getting enough protein. Protein is the building block of cells and your hair is made of cells. Aside from protein your hair would also need complex carbohydrates. These carbs will help assemble and build the proteins you need for hair growth. The next thing you need is iron, iron is very important when it comes to keeping your hair healthy. Other important vitamins & minerals to consider are B complex, folic acid, B12, and zinc. These are all associated with the body’s energy production, vital to cells and tissue building.
In this article we will stress the importance of balanced eating. It is said that in the morning your body’s energy levels are the lowest, and so hair follicles are affected as well, that is why a protein-rich breakfast is needed. Here is a list of foods recommended to be consumed in the morning along with your usual fresh fruits and vegetables.
You will need complex carbohydrates, which provide you energy for a longer period than plain refined carbohydrates. Short-grain brown rice is an ideal example. It is a good source of fiber and B vitamins.
Recommended Serving: 175- 180 calories (about ¼ c when uncooked)
This is recommended for optimal hair health, if you don’t have cholesterol problems. Beef will give you all the protein your body needs. Aside from protein, it is also a great source of B vitamins and iron which are all important minerals for shiny and healthy hair. Recommended Serving Size: 175 calories (broiled or grilled lean beef)
Eggs or Egg Whites
If you can’t consume red meat for health reasons egg whites are a good substitute for beef. Egg whites are the next best thing to animal protein. They are also lower in fat.
Recommended Serving Size: 84 calories (about 1 egg)
Low-fat cottage cheese is yummy as well as protein-packed. You can have it for breakfast or lunch if you don’t have time to make eggs. Cottage cheese is a good source of calcium too. Try eating it with fresh fruits or berries for additional vitamins and nutrients.
Recommended Serving Size: 72 calories
Definitely this is not the ideal food to eat if you have weight problems or if you’re just trying to lose weight, but eating a normal serving of some bacon can offer extra boost of B vitamins, zinc, and protein.
Recommended Serving Size: 576 calories
Fish and Argan oil
Fish is a good source of protein and essential fatty acids, but for breakfast on the go, better to drizzle Argan oil on your salad breakfast or have this oil as a dip for bread. Argan oil is packed with Vitamin E and other antioxidants plus essential fatty acids which are vital nutrients for healthy hair.
Recommended serving size: 180 calories (salmon), 72 calories (1 tbs Argan oil)