FOODS YOU NEED FOR HEALTHY AFRO HAIR

By Dr Somi Igbene

Healthy, well-groomed hair is a big deal for most people

Besides making us feel beautiful, good hair improves self-confidence and selfesteem. Don't believe me?

Marianne LaFrance, a researcher at Yale University, found that bad hair days increase self-doubt and personal criticism, causing some women to feel less smart and incapable of performing routine tasks.

It is no wonder many of us are hair care obsessed and willing to try every potion that guarantees long, healthy hair fast The truth is, we cannot buy healthy hair Healthy hair is a byproduct of genetics, proper care and good nutrition

You can't change your genetics but improving your diet could work wonders Here are five top foods to eat regularly to promote healthy hair.

Dr Somi Igbene is a freelance registered associate nutritionist (ANutr) specialising in weight management and diabetes care She is passionate about helping women cultivate healthy eating habits to attain and maintain healthy weights and blood sugar levels

Mackerel

The omega-3 fats keep your scalp supple and lubricated A study published in Dermatology Clinics Journal found that eating enough essential fatty acids can prevent hair loss and help grow thick, healthy hair. Mackerel is a fantastic source of omega-3 fats – aim to eat at least two portions per week

Eggs

Biotin is a crucial vitamin for hair growth The bacteria in your gut can make sufficient biotin, so deficiencies are rare However, if you take antibiotics or medications for epilepsy, you can become deficient Supplements are helpful, but eggs are a tastier way to get sufficient biotin. Just two eggs can provide your daily needs.

Pumpkin Seeds

Pumpkin seeds are sources of zinc, an essential mineral you can only get through diet According to a study published in Dermatology and Therapy, low zinc intake can cause hair loss You may be at risk of zinc deficiency if you eat a vegan or vegetarian diet, as plant foods, especially grains, contain compounds that stop the body from absorbing zinc. If you eat a vegan diet, consider soaking grains for several hours before cooking to help your body absorb more zinc

Lean Red Meat

Protein and iron are two critical nutrients for hair growth, and red meat is an excellent source. Low protein diets can cause weak, brittle hair and, in severe cases, hair shedding Iron deficiency is a well-known cause of hair loss, particularly in women who have not gone through menopause The NHS advises women aged 19-50 to get at least 14 mg of iron daily to prevent deficiencies The daily recommendation for women over 50 and men over 18 is 8 mg

Avocado

Research shows that avocados are a source of biotin and vitamin E, nutrients essential for hair growth Vitamin E helps to repair scalp damage and promotes a healthy scalp Avocados are rich in unsaturated fats, minerals and antioxidants that help nourish hair and protect against free radical damage