VITAMIN E
Supports hair growth by promoting healthy hair follicles. Known to build and repair aged tissue, vitamin E helps to repair damaged follicles allowing them to work more efficiently in supporting hair growth.
Best sources of Vitamin E this summer...
Avocados
Avocado is a great source of vitamin E. Half an avocado contains 2.3mg of vitamin E which is about 23% of the daily requirement for men and 33% for women. Avocado is also packed with other valuable nutrients including vitamin C, K, folate, potassium and fibre. Indulge yourself this summer and add avocado to your daily breakfast, salad or blend into a smoothie. Freeze surplus avocado in cubes and add to a smoothie for a winter vitamin boost.
Nuts
Summer time often means a change to our daily routines including eating regular healthy meals. Up your intake of raw nuts like almonds, walnuts or hazelnuts to ensure you are getting vitamin E in your diet. Almonds are one of the best natural sources of vitamin E, known to support skin and hair health. If not a fan of raw almonds try almond butter or almond milk.
OMEGA 3 FATTY ACIDS
Omega 3 reduces inflammation and improves the appearance and feel of our hair and skin. By nourishing hair follicles omega 3 fatty acids boosts hair strength and thickness plus inhibits inflammation of the scalp (which can result in hair loss).
Best sources of Omega 3 fatty acids this summer ...
Summer sardines
Sardines are loaded with omega 3 fatty acids as well as protein and iron - all valuable nutrients to keep hair healthy. Grilled sardines make the perfect starter on a summer's day or serve roasted with flatbreads and a simple green salad. Barbecued sardines served with a parsley, roast garlic and lemon butter are an instant hit shared with friends at the end of a long, hot summers day. To get the health benefits of this seafood eat canned or fresh sardines weekly.
Easy summer salmon
Salmon is a beauty seafood! Healthy fats grow healthy hair and salmon is packed with omega 3 fatty acids. It's easy to fit salmon in your diet - try it grilled, baked, cured, smoked, in your pasta, in sushi or tossed through a salad. Salmon is perfect for a light summer's lunch or dinner. If you have a choice, pick wild salmon over farm raised salmon.
PROTEIN
Protein is crucial for making strong and healthy hair. It is the building block of hair. If there is a lack of protein in our diet, hair can become dry, brittle and weak.
Best sources of protein this summer ...
Eggs - the perfect protein
Eggs are filled with the nutrients your hair craves and is one of the richest natural sources of protein. Eggs make a super quick meal that can be eaten any time of the day - perfect when you want to make the most of long, hot summer days. The amino acids in egg whites are the most complete and easily absorbed form of protein for your body. The yolk contains Biotin which helps to strengthen hair. Packed full of protein, eggs are an easy and affordable addition to your summer menu.
Turkey - Christmas leftovers
Lean turkey meat is an excellent source of protein filled with hair boosting vitamins and minerals. Be sure to pull leftover meat off your Christmas turkey and refrigerate straight away. The white meat is great for sandwich fillers and salads while the darker meat suits fillings for pies or stews. The darker turkey meat provides a richer source of protein.
ZINC
Zinc is a vital mineral for hair growth as it promotes cell reproduction, tissue growth and repair. Lack of zinc can result in hair loss and a dry and flaky scalp. Hair loss can be associated with a zinc deficiency.
Best sources of zinc this summer ...
Shellfish treat
Shellfish such as oysters, crab, mussells, lobster and prawns can all contribute to your daily zinc needs. However, oysters are a zinc powerhouse packed with 5.3mg in a medium-sized oyster. Raw, with or without a squeeze of lime, or battered in tempura, oysters are a delicious and healthy summer treat for you and your hair.
Get legumes into your life
Increase your zinc intake by adding legumes like hummus, chickpeas, lentils, edamame, mung beans, soy beans, red kidney beans and cannellini beans to your salads and meals. Legumes are easily available in cans at the supermarket so keep some handy in the pantry.
IRON
Low iron levels are a major cause of hair loss. When your body is running low on iron, oxygen and nutrients are not getting transported to the hair roots and follicles adequately. This can inhibit growth and make hair strands weak.
Best sources of iron this summer ...
Leafy greens
Greens are great for luscious locks! Eat leafy greens such as spinach, kale, silverbeet, salad greens and broccoli to get your iron boost. Try and eat your leafy greens raw or cooked quickly eg: stir-fry or quickly steam to keep their nutritional goodness.
Consider a green smoothie
Smoothies can be a healthy on-the-go snack and a simple way to get your iron intake. Simply add a handful or two of fresh spinach or kale to turn your smoothie green. Blend with your favourite juice and ice cubes. Add ice for a smoothie texture without the extra calories. Keep in mind: drinking coffee and tea can inhibit the body's absorption of up to 50% of available iron. On the plus side vitamin C enhances iron absorption so make sure you are eating plenty of fruit and vege containing vitamin C.
VITAMIN C
Vitamin C assists in the absorption of iron which is a crucial mineral for strong hair. It is also a very good antioxidant for our body, helping to build collagen, an important protein for hair growth.
Best sources of vitamin C this summer...
Summer berries
Nothing says summer like delicious, juicy berries ... blackberries, raspberries, strawberries, blueberries ... these mini super fruits are loaded with nutrients to promote healthy hair growth. Rich in antioxidants and vitamin C, berries are important to combat free radicals in our body as well as improve our hair follicle health. Add fresh berries to your breakfast cereal, smoothie, pancakes or chia seed pudding. Slice strawberries into green salads for fresh colour and sweetness. Top creamy yoghurts, custards, chocolate crumbles and ice creams with summer berries for a naturally sweet and tasty dessert treat.
Melon superstars
Papaya, Paw Paw and Rock Melons are a great source of vitamin C and are powerful antioxidants. Made up of 90% water, melons are refreshing and hydrating making them a perfect snack during the hot summer months. To pick a ripe melon follow your nose by choosing the sweetest smelling melon.
VITAMIN A
Vitamin A is key to helping promote the growth and health of cells and tissues throughout the body including our scalp and hair. Boost collagen levels in your scalp by eating plenty of red, yellow and orange fruit and vege this summer. Vitamin A is also needed by the body to make Sebum. Without Sebum we may experience an itchy scalp and dry hair.
Best sources of vitamin A this summer ...
Chilled carrots
High in beta-carotene, carrots are a fantastic source of Vitamin A. High levels of beta-carotene are found in red, yellow and orange fruit and vege. Beta-carotene is a skin friendly nutrient that converts to vitamin A when inside the body. Try drinking chilled carrot juice daily during the summer months to boost your vitamin A levels.
The healthy sweet potato - kumara
Known as the "healthier" potato, sweet potatoes are an orange root vegetable, rich in beta-carotene. As well as being packed with nutrients for our hair the sweet potato is a versatile vege to cook with. Have them mashed, roasted, baked, tossed in a summer salad, diced, served in a taco or grated to make sweet potato latkes (pancakes).
WATER
Hydration is a key factor for healthy hair. Every cell in our body uses water to function properly. Don't just wash your hair in it ... drink lots of it!
Water for your hair
If you're dehydrated, your hair is going to be dehydrated too. Lack of moisture results in dry and brittle hair. Hair needs lubrication from the inside out just like our skin. Drink lots of water, aim for 2 litres of water daily - more, during really hot, summer days.
Added benefits of water
Your body is composed of about 60% water with 90% of your blood made up of water. We need water to ensure our body functions properly. Drinking lots of water will increase our metabolism by up to 5% plus will help to flush out toxins from our body. Keeping hydrated will increase your energy plus help you eat less by filling up your stomach! If you're not keen on the taste of water add a squeeze of lemon or lime or add a few sprigs of fresh mint or a cucumber or orange slice.
Healthy hair starts from the inside out.
