Healthy locks

Look inside your weekender: only pack one bottle of shampoo and conditioner? Think again. Feed your tresses with the following nutrients.

By Melissa Ramos, CNP and Nikki Yeh

According to dietician Amanda Ursell, what you eat contributes to changes in your hair’s colour and texture. So think about the following for glamourously shiny tresses:

Biotin
Add this member of the vitamin B family to your supplemental routine. According to The New Encyclopedia of Vitamins, Minerals, Supplements and Herbs, biotin is key for the metabolism of carbohydrates and the synthesis of fatty acids. It is thought that biotin acts on the metabolism of scalp oils, leading to healthier hair. Aside from supplements, eat your way to lustrous locks with lettuce, tomatoes, carrots and spinach, which are known sources of biotin.

Sulfur
You might find sulfur quite helpful in your quest for beautiful hair. Keratin - a protein that makes up hair, skin and nails - is high in the amino acid cystine. Sulfur is found in cystine and bonds in keratin to give hair greater strength. Various food sources of sulfur include onions, eggs and cabbage. Also supplements like MSM (methylsulfonylmethane) contain sulfur. Although it’s commonly used for pain management, MSM’s ability to maintain healthy hair has been long underrated.

Silica
Silica is necessary for rebuilding connective tissue. Even though it’s already inside our bones, our amount of silica tends to decrease as we age. Eating silica-rich foods like avocados, strawberries and oats and consuming silica-based supplements may help damaged hair.

Omega-3 fatty acids
Did you know that a lack of omega-3s can leave your scalp dry? Consider eating more sardines, mackerel, anchovies, salmon and flax seeds for your intake of omega-3s.

Gorgeous hair starts when you take care of yourself. A healthy diet and supplements regime may provide you with that extra boost.