It's all about balance when it comes to optimal nutrition for maintaining healthy hair. Good hair nutrition begins with getting enough protein which is the building block of your hair. Then you need complex carbohydrates to help assemble the proteins for hair growth. Other important vitamins and minerals include B complex which is associated with energy production and building good hair and skin, folic acid, B12, and zinc.
In his book The Hair Bible: A Complete Guide to Health and Care (Aurum, 2003), famed hairdresser Philip Kingsley stresses the importance of eating a healthy and protein-packed breakfast each day. Here is a list of foods that Thompson and Kingsley recommend be consumed along with fresh fruits and vegetables.
Beef
If you don't have high cholesterol, Thompson recommends eating red meat twice a week for optimal hair health. Not only does beef have the protein you need, but also B vitamins, iron, and zinc, important minerals for healthy hair.
Eggs or Egg Whites
Vegetarian? Can't eat red meat for health reasons? Then egg whites are the way to go. "If you can't eat an animal protein, egg whites are the next best thing," says Thompson.
Brown Short-Grain Rice
You should have complex carbohydrates which feed you energy over a longer period of time than refined carbohydrates with your protein source at meals. Brown short-grain rice is an ideal form. It's also a good source of B vitamins and some fibre.
Cottage Cheese
Try low-fat cottage cheese for a protein-packed breakfast or lunch when you don't have time to make eggs. Cottage cheese is also a good source of calcium.
Bacon
Although it's not a good food to eat if you're trying to lose weight, Kingsley recommends eating a normal serving of bacon for extra B vitamins, zinc, and protein.
Salmon
Try it smoked or fresh at breakfast, lunch, or dinner for a good dose of protein along with B vitamins, including B12, and other vitamins and minerals.
lhj.com