Kings and kings of the jungle alike have vibrant ornamentation framing their faces. A lion's mane spotlights its strength and reproductive successes. While countless factors dictate our desirability, our manes can be majorly magnetizing features of attraction. Luscious locks express health, fertility and fitness. Let your health radiate from the inside out. Polish off proteins, vitamins and minerals to keep your tresses tantalizing.
The Pair for Hair: Protein and Iron
Iron helps oxygenate the blood that protein uses for cell growth and repair. Hair is 97 percent protein, so foods high in protein –lean meats, seafood, brown rice, nuts and seeds— form stronger hair and follicles. Infuse iron-rich turkey, pork, tuna and cereals into your diet to circulate the scalp’s natural oils.
Vitamins A to E
Unhealthy diets are tough on tufts. Munch vitamin A to improve hair texture and shine. Couple it with vitamin C; both create sebum for healthy, glossy and dandruff-free hair. Foods like carrots, pumpkin and sweet potatoes are high in beta carotene, which the body converts to vitamin A. To prevent hair loss and brittle hair, eat biotin-rich berries, nuts and cauliflower. B-vitamins in kale, broccoli, beets and avocados enhance shine and thickness. Eggs shell out vitamins B5 and B12 to improve thickness as well. Spoil your taste buds with sardines, mushrooms and cheese to reap the healthy hair-follicle rewards vitamin D offers. Kiwifruit, mango and tomato keep strands silky and stems safe via vitamin E.
Rocks for Locks: Minerals
The list of beneficial minerals stretches on like a cafeteria lunch line. Don’t overlook iodine, calcium and magnesium, and be sure to put a helping of niacin, selenium and potassium on your tray. Lock in moisture, length and smoothness with zinc. To improve thickness and durability wrap your tongue around silica in seaweed and oats.
Fat for the Hat: Essential Fatty Acids
Slather on the shine with nourishing oils. Vegetable, olive, peanut, sunflower and safflower oils are friendly fats; hair requires one teaspoon daily. Omega-3 fatty acids - found in mackerel, sardines and flax seeds -. offer hydration. Enjoy Omega-6 in seeds (chai, sunflower and pumpkin) and nuts.
While ingestion is one way to provide your hair with vitamins, you can also apply certain ingredients topically. For example, the oil in mayonnaise, properties of avocados, and the conditioning agent in eggs all aid damaged hair. Fresh ginger, grated and juiced, mixed with lemon juice and sesame oil removes dandruff. Coconut oil, jojoba and olive oil reveal soft, silky hair. Apple cider vinegar with water cleanse hair.
- Huffington Post: Vitamins & Minerals for Hair That’s Healthier, Stronger and Shinier
- Overstock.com: Best Vitamins for Healthy Hair
- ABC News: 6 Nutrients for Healthy Hair, Abc News
- Discover Magazine: Biology of…Hair
- US News and World Report: 10 Best Foods for your Hair
- Best Health magazine: Hair Health: Get your healthiest Hair ever
- Oprah: Eat Your Way to Healthy, Radiant Hair
- Huffington post: Foods that Improve Dry Skin and Hair
- Refinery 29: Yes, You Can Make Your Hair Grow Faster
- Oprah: Will Supplements Stop Hair Loss?
- News in Health: Should You Take Dietary Supplements?
- ABC News: Should You Take a Multivitamin?
- Nutrition.gov: Questions to Ask Before Taking Vitamin and Mineral Supplements
- American Red Cross: Iron Rich Foods
- Good Housekeeping: Top 10 Sources of Beta Carotene: The Immune Booster
- University of Maryland Medical Center: Vitamin H (Biotin)
- Huffington Post: Vitamin D Foods: The Best Natural Sources to Add to Your Diet
- Oprah: The Straight Truth About Keratin and Other Hair Smoothing Treatments
- University of Minnesota, College of Biological Sciences: Mane Research
- University of Central Arkansas: class lecture note
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