Nutrition For Healthy Hair

10 Jun 2015

Nutrition For Healthy Hair

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What we eat truly affects our hair and scalp condition.

(This is an extract from Kérastase Complete Well-Being Guide To Scalp, Hair, Nutrition & Fitness)

Kérastase discuss with Nutritionist, Yvonne Bishop-Weston (as seen on GMTV, BBC and Sky News), the importance of a balanced diet and how what we eat can have serious effects on the health of the scalp and our hair beauty.

“There are many nutrients we miss out on in the average modern diet that are vital for healthy hair and skin.”


What can stress do to the scalp/hair?

Stress forces your body to use nutrients at a greater rate, especially B vitamins which are vital for hair growth and healthy hair. Stress may also unbalance sugar levels potentially leading to inflammation and dry skin and hair.

How is a healthy diet linked to a healthy scalp/hair?

There are many nutrients we miss out on in the average modern diet that are vital for healthy hair and skin, such as essential fats, amino acids (protein building blocks) and antioxidants, from fruit and vegetables, to protect the hair follicles from environmental damage.

What one food would you recommend to eat daily to help hair vitality?

It is important to eat a wide variety of foods to achieve a balance of nutrients. However algae, particularly chlorella, naturally gives a wide range of vitamins, minerals, amino acids and essential fats in a very easy to absorb form. It is a true super food.

 

Can Certain Foods Help Thinning Hair Or Hairloss?

Fruit and Vegetables

  • Soya, sunflower seeds, brown rice, oats, lentils and walnuts provide biotin for hair growth
  • Soya, sunflower seeds and lentils provide Methylsulphonylmethane (MGM)for keratin (the substance of the hair fibre) production
  • Soya is a phytoestrogen which, in certain cases, can inhibit hairloss
  • Fruits and vegetables are rich in antioxidants needed to protect the hair follicles and encourage hair growth
  • Vitamins C and E are needed for scalp circulation and nutrient delivery
  • Essential fats from oily fish and seeds improve hair texture, thus helping prevent hair from breaking and hair loss

 

How can diet affect my mood?

The typical high sugar, high caffeine, high saturated animal fat diet can thwart your body’s production of brain food such as omega-3 EPA resulting in mood swings and ultimately exhaustion and depression.

For busy people always on the go, what one tip would you give to at least start trying to eat healthily?

Never miss breakfast – if you really can’t organise your day to ensure a proper breakfast, buy some green algae shakes to ensure you are getting enough nutrients to start your day with a fighting chance.

Are the new ‘super-foods’ (e.g. Goji berries) actually ‘super’ or is it pure marketing?

Goji berries are super but very expensive. You may be better eating a punnet of fresh blackcurrants, blackberries or strawberries with your breakfast porridge.

Is eating 5 fruit or veg a day the best way to maintain a healthy diet?

Eating 3 portions of fruit a day and 5 handful size portions of vegetables a day (8 a day) can dramatically affect your potential for optimal health. 5 a day is a good start and a ‘must’.

If I’m on a diet should I calorie count?

If you eat healthy food with lots of vegetables, a daily portion of good fats and a palm-sized portion of low-saturated fat protein with main meals you should naturally reach your ideal weight and feel great, rather than tired and fed up with dieting. You do also need to watch sugar, caffeine and saturated animal fat intake. This is much more effective than calorie counting.

Proteins

Why we need them

  • Growth and repair – they are the body’s building blocks
  • Building muscle
  • Regulating body functions via enzymes, hormones, neurotransmitters and immune cells
  • Key food which helps us feel satisfied after meals
  • Helps regulate blood sugar balance, maintaining energy and helping prevent weight gain

Enjoy

Oily Fish

  • Beans and pulses, especially soya
  • seeds and nuts
  • white and small oily fish
  • Omega-3 eggs

 

Minimise

Cheese & Excess Dairy Products

  • Proteins which come along with saturated fats
  • cheese and excess dairy products

 

 

Starchy Carbs

Starchy Carbs

Why we need them

  • The body’s main fuel providers
  • Complex carbohydrates contain fibres which help cleanse the body of wastes and toxins
  • Source of vital vitamins and minerals

Sources

  • Whole-grain bread and pasta, brown rice, rolled oats and millet

Did You Know?

5 key nutrients are lost when flour is refined!

 

Fats

Enjoy

Essential Fats For Hair

Pollyunsaturated, essential fats

  • small sized oily fish
  • Nuts and seeds
  • Omega-3 eggs

Mono-unsaturated fats

  • Olive and rapeseed oil

Minimise

Saturated fats

Saturated Fats

  • Red meat and intensively reared poultry
  • Dairy products, especially cheese

Avoid

  • Partially/hydrogenated fats


Why we need them

  • Rich energy source
  • Carry flavours and fat-soluble vitamins
  • Help us feel satisfied after meals
  • Essential fats cannot be made by the body so need to be taken in through our diets
  • Key Essential fats are Omega-3 and 6. The benefits: vital for the nervous system. Anti-flammatory, thus helping prevent joint pains and skin problems.Omega 3 fats are especially important in pregnancy and breast-feeding for mum and baby. Essential fats support weight loss

#Hair Tip: Essential fats improve hair texture and prevent dry brittle hair

Water

Water is vital for life

  • We are made up of 70% water
  • Water is needed for digestion, elimination and circulation
  • Dehydration can lead to poor concentration and over-eating
  • Caffeine and alcohol do not counts part of your water intake! They deplete the body of vitamins and minerals, disrupt blood sugar balance and increase toxic load

To minimise the detrimental effect of alcohol:

  • Have protein-rich food before you drink to slow the release
  • Slow down – It takes the liver an hour to detox a unit of alcohol
  • Match each alcoholic drink with a glass of water

 

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