Haircare on a Vegan Diet
I have had a real Love, Hate relationship with my hair. At the beginning of turning Vegan, it definitely showed in my hair's appearance and feel! It was dry, brittle and lacked a lot of Protein. I didn't know enough about Vitamins, Minerals & Proteins and where to find them, so i carried on with my plain ''safe diet'' This didn't help. I noticed my thick hair, slowly thinning and lacking in lustre.
Reading up on the Vegan Diet and what you need to maintain Healthy Hair Growth is EXTREMELY important! So, i have put together some of the most important factors to know when on a Vegan Diet and wanting you hair to be beautiful, strong and Healthy!
I hope this helps some of you...
Lets go :)
Protein-
Hair is made of Protein. Protein is one of the most important component of your Diet!
A balanced and varied diet is very important to sustain healthy hair growth and can also help prevent hair loss! ( which, lets face it, we will try to avoid if we can) So, if you are lacking in Protein...your hair will be the first one to be affected.
Proteins consist of Amino Acids which are Essential for Health, Growth and Well-being! Proteins can be found in a lot of different Vegetables, grains, food Supplements and loads more! It is very important especially 'in teenage years' to sustain the right amount of Vitamins, Minerals, Nutrients and proteins, as this is the time when you are still developing and growing!
I have researched a lot, and know a lot about where to find good amounts of Proteins and in what food- Here are a few for example...
Quinoa- Quinoa is full of Protein,Fibre, Iron, Magnesium and Manganese. Its really Versitile, as you can use it as a great substitute for Rice dishes, Salads as a topping, Baking, breakfast, smoothies ect. Protein of Quinoa is a 8grams per 1 cup serving cooked. Plus also if has a lovely taste, especially mixed with garlic.
Quinoa also benifits the hair with:
-Detangling
-Shine and Softening the strands
Quinoa is one of the Main protein Sources for a Vegan and Vegetarian Diet.
Chia Seeds- Good in Omega 3 & High in Protein. Chia seeds are one of the highest plant sources of Omega 3. Chia is also a great source of Iron, Calcium, Zinc and Anti-oxidents. You can use it to replace Eggs in Vegan Baking, and add it to any meal for extra nutrients.
Tofu & Soya - Great in Protein, 10 grams per half cup serving. and it's lovely in Vegetable soup or Spiced up with Chilli seeds! Tofu is Probably one of the best soya Products for Vegans and Vegetarians. The firmer the Tofu the more protein it has in it. Soya is a complete Protein.
Hemp- Hemp is really important on a Vegan diet. Hemp is a complete Protein. It contains 10grams every 2 Tablespoons served! It also contains Magnesium, Zinc, Iron, Omega 3 and Calcium.
Buckwheat- Buckwheat ( even though its got wheat in its name) it is in-fact NOT a wheat at all. You can buy Buckwheat in shops and Whole food shops as Buckwheat Flour and use it in all sorts of cooking and baking. It contains 6 grams of Protein every 1 cup, cooked served.
Rice & Beans- They are a favourite of mine :) To make a complete Protein, one of the best sources is to put together Wholegrain Rice and Beans, Lentils or Chickpeas. Rice & Beans as a complete Protein- 7 gram per 1 cup serving. I use Chickpeas a lot in Homemade Curry's, burritos and Spiced Rice dishes!
Seitan- Seitan is a great source of Protein. Seitan is made by mixing Gluten with Herbs and Spices in Water or Stock and making it into a broth. To make it into a complete Protein, soy source needs to be added to it.
Calcium-
Calcium is necessary for maintaining Healthy Growth for Bones, Teeth, Hair, Nails Muscles..
Having an adequate amount of Calcium in your diet may prevent conditions in the future such as Osteoporosis. Calcium also helps with the secretion of Enzymes & Hormones such as Androgens which stimulate hair growth and Biotin which strengths Hair from the root and and can promote Cell Growth.
Calcium can be found in:
- Milk products ( Soy Milk , Rice Milk, Coconut Milk, Milkshakes, Dairy-free Yogurt)
-Dark green Vegetables- Cabbage (Pak Choi)
- Fortified Tofu
-Okra (Cooked)
-Broccoli, Green snap Beans
Nuts- Almonds
Calcium plays a big part in your Hairs Growth and condition. If there is a Calcium imbalance in the body, it will definitely show in the growth of your hair.
Caffeine, Chocolate containing Mineral Oil may block Calcium from being properly absorbed into your body slowing down growth.
The Combination of eating a Calcium Rich diet, as well as maintaing good hair care is very beneficial.
Vitamin B12-
Vitamin B12 is a essential Vitamin for Healthy hair growth. It can be found in Milk and Eggs, but as Vegans and Vegetarians can't eat those, it can be found in:
-Fortified Soy Products ( Soy Milk, Rice milk, Coconut Milk & Silken Tofu)
-Fortified Cereal ( All bran)
-Yeast extract ( Marmite)
-Whey Powder
You don't need to have very much Vitamin B12 but it is essential for Good Health and Growth.
Iron-
Iron is essential for Healthy, Growing Hair. Iron is a mineral needed by our Body. It is really important as a part of Haemoglobin which carries Oxygen around our body.
A body Lacking of Iron, can lead to suffering with Anemia.
You normally find great Iron source in Red Meats, but as Vegan and Vegetarian's can't eat meats, you can find good sources else where e.g.-
-Watercress
-Soy Bean ( Soy Milkshakes, Soy mince, Soy Milk, Soy Burgers)
-Nuts ( Almonds, Cashew, Peanuts, Pine & Hazelnuts)
-Dark Green Leaf Vegetables- Cabbage, Kale, Spinach, & Broccoli.
-Dried Fruits- Apricots, Bananas.
-Cereals Fortified with Iron- Breakfast Cereals, Whole Grain and Bran.
-Squash and Pumpkin Seeds
-White Beans and Lentils
-Dark Chocolate and Cocoa Powder.
To help absorb Iron better in your diet, its best to eat foods that contain Vitamin C rich foods at the same time as eating Iron rich foods.
Tea and Coffee is not good to drink at the same time, because it inhibits the absorption of Iron in your body ( e.g.- Having a cup of Tea with your meal is not good and will prevent the absorption of iron from the meal that you are eating)
Supplements-
It can be demanding to keep to a Healthy Balanced Diet all the time, so sometimes it can be useful to take Supplements.
Supplements are most of the time in tablet form or Powder form and contain the needed Vitamins, Minerals, Fibre, Amino Acids or Fatty Acids along with some other substances in your body.
They are a great way of getting your needed Vitamins, Minerals...Taking them along side a meal for extra reassurance ( i used them for that matter)
There are many different Supplements that do many different things, but the one i swear by is Biotin & Pea Protein.
Biotin helps the Growth and Strength of Hair, Skin and Nails. Biotin contains Vitamin B. Vitamin B helps the breakage of Hair strands and Nails. Biotin and B Vitamins play a big role in the condition of your Skin.
but as do all tablets, Biotin does have side affects so its worth reading up and getting the right professional advice from a Nutritionalist or Dietician before taking them, along with all Supplements.
Pea Protein is a food additive without a distinct flavour. It is extracted from the Yellow Pea Plant. I use this in every meal, by sprinkling a few Tablespoon in to my cooking meals. Pea Protein is love in Fat and Carbohydrate. Its a great source of Amino Acids. Its Vegan, Gluten-free, Soya-Free, Egg-free, Non-GM with no added Sugar or Sweeteners The one i use is 'Lamberts' the Professional rage, Easy to Digest and absorb.
Its worth picking up a pot, as it does reassure you that you are getting enough of what you need (Protein)
............
Poor Nourishment can result in Hair loss, so its best to take a further look into your diet and examine what you are putting into your bodies! Trust me.. it does work! :)
The best way to get Healthy, Strong Hair is to make sure you are getting all of the correct Vitamins, Minerals and Nutrients, as well as keeping to a healthy exercised lifestyle.
I hope this helps some of you...
Lets go :)
Protein-
Hair is made of Protein. Protein is one of the most important component of your Diet!
A balanced and varied diet is very important to sustain healthy hair growth and can also help prevent hair loss! ( which, lets face it, we will try to avoid if we can) So, if you are lacking in Protein...your hair will be the first one to be affected.
Proteins consist of Amino Acids which are Essential for Health, Growth and Well-being! Proteins can be found in a lot of different Vegetables, grains, food Supplements and loads more! It is very important especially 'in teenage years' to sustain the right amount of Vitamins, Minerals, Nutrients and proteins, as this is the time when you are still developing and growing!
I have researched a lot, and know a lot about where to find good amounts of Proteins and in what food- Here are a few for example...
Quinoa- Quinoa is full of Protein,Fibre, Iron, Magnesium and Manganese. Its really Versitile, as you can use it as a great substitute for Rice dishes, Salads as a topping, Baking, breakfast, smoothies ect. Protein of Quinoa is a 8grams per 1 cup serving cooked. Plus also if has a lovely taste, especially mixed with garlic.
Quinoa also benifits the hair with:
-Detangling
-Shine and Softening the strands
Quinoa is one of the Main protein Sources for a Vegan and Vegetarian Diet.
Chia Seeds- Good in Omega 3 & High in Protein. Chia seeds are one of the highest plant sources of Omega 3. Chia is also a great source of Iron, Calcium, Zinc and Anti-oxidents. You can use it to replace Eggs in Vegan Baking, and add it to any meal for extra nutrients.
Tofu & Soya - Great in Protein, 10 grams per half cup serving. and it's lovely in Vegetable soup or Spiced up with Chilli seeds! Tofu is Probably one of the best soya Products for Vegans and Vegetarians. The firmer the Tofu the more protein it has in it. Soya is a complete Protein.
Hemp- Hemp is really important on a Vegan diet. Hemp is a complete Protein. It contains 10grams every 2 Tablespoons served! It also contains Magnesium, Zinc, Iron, Omega 3 and Calcium.
Buckwheat- Buckwheat ( even though its got wheat in its name) it is in-fact NOT a wheat at all. You can buy Buckwheat in shops and Whole food shops as Buckwheat Flour and use it in all sorts of cooking and baking. It contains 6 grams of Protein every 1 cup, cooked served.
Rice & Beans- They are a favourite of mine :) To make a complete Protein, one of the best sources is to put together Wholegrain Rice and Beans, Lentils or Chickpeas. Rice & Beans as a complete Protein- 7 gram per 1 cup serving. I use Chickpeas a lot in Homemade Curry's, burritos and Spiced Rice dishes!
Seitan- Seitan is a great source of Protein. Seitan is made by mixing Gluten with Herbs and Spices in Water or Stock and making it into a broth. To make it into a complete Protein, soy source needs to be added to it.
Calcium-
Calcium is necessary for maintaining Healthy Growth for Bones, Teeth, Hair, Nails Muscles..
Having an adequate amount of Calcium in your diet may prevent conditions in the future such as Osteoporosis. Calcium also helps with the secretion of Enzymes & Hormones such as Androgens which stimulate hair growth and Biotin which strengths Hair from the root and and can promote Cell Growth.
Calcium can be found in:
- Milk products ( Soy Milk , Rice Milk, Coconut Milk, Milkshakes, Dairy-free Yogurt)
-Dark green Vegetables- Cabbage (Pak Choi)
- Fortified Tofu
-Okra (Cooked)
-Broccoli, Green snap Beans
Nuts- Almonds
Calcium plays a big part in your Hairs Growth and condition. If there is a Calcium imbalance in the body, it will definitely show in the growth of your hair.
Caffeine, Chocolate containing Mineral Oil may block Calcium from being properly absorbed into your body slowing down growth.
The Combination of eating a Calcium Rich diet, as well as maintaing good hair care is very beneficial.
Vitamin B12-
Vitamin B12 is a essential Vitamin for Healthy hair growth. It can be found in Milk and Eggs, but as Vegans and Vegetarians can't eat those, it can be found in:
-Fortified Soy Products ( Soy Milk, Rice milk, Coconut Milk & Silken Tofu)
-Fortified Cereal ( All bran)
-Yeast extract ( Marmite)
-Whey Powder
You don't need to have very much Vitamin B12 but it is essential for Good Health and Growth.
Iron-
Iron is essential for Healthy, Growing Hair. Iron is a mineral needed by our Body. It is really important as a part of Haemoglobin which carries Oxygen around our body.
A body Lacking of Iron, can lead to suffering with Anemia.
You normally find great Iron source in Red Meats, but as Vegan and Vegetarian's can't eat meats, you can find good sources else where e.g.-
-Watercress
-Soy Bean ( Soy Milkshakes, Soy mince, Soy Milk, Soy Burgers)
-Nuts ( Almonds, Cashew, Peanuts, Pine & Hazelnuts)
-Dark Green Leaf Vegetables- Cabbage, Kale, Spinach, & Broccoli.
-Dried Fruits- Apricots, Bananas.
-Cereals Fortified with Iron- Breakfast Cereals, Whole Grain and Bran.
-Squash and Pumpkin Seeds
-White Beans and Lentils
-Dark Chocolate and Cocoa Powder.
To help absorb Iron better in your diet, its best to eat foods that contain Vitamin C rich foods at the same time as eating Iron rich foods.
Tea and Coffee is not good to drink at the same time, because it inhibits the absorption of Iron in your body ( e.g.- Having a cup of Tea with your meal is not good and will prevent the absorption of iron from the meal that you are eating)
Supplements-
It can be demanding to keep to a Healthy Balanced Diet all the time, so sometimes it can be useful to take Supplements.
Supplements are most of the time in tablet form or Powder form and contain the needed Vitamins, Minerals, Fibre, Amino Acids or Fatty Acids along with some other substances in your body.
They are a great way of getting your needed Vitamins, Minerals...Taking them along side a meal for extra reassurance ( i used them for that matter)
There are many different Supplements that do many different things, but the one i swear by is Biotin & Pea Protein.
Biotin helps the Growth and Strength of Hair, Skin and Nails. Biotin contains Vitamin B. Vitamin B helps the breakage of Hair strands and Nails. Biotin and B Vitamins play a big role in the condition of your Skin.
but as do all tablets, Biotin does have side affects so its worth reading up and getting the right professional advice from a Nutritionalist or Dietician before taking them, along with all Supplements.
Pea Protein is a food additive without a distinct flavour. It is extracted from the Yellow Pea Plant. I use this in every meal, by sprinkling a few Tablespoon in to my cooking meals. Pea Protein is love in Fat and Carbohydrate. Its a great source of Amino Acids. Its Vegan, Gluten-free, Soya-Free, Egg-free, Non-GM with no added Sugar or Sweeteners The one i use is 'Lamberts' the Professional rage, Easy to Digest and absorb.
Its worth picking up a pot, as it does reassure you that you are getting enough of what you need (Protein)
............
Poor Nourishment can result in Hair loss, so its best to take a further look into your diet and examine what you are putting into your bodies! Trust me.. it does work! :)
The best way to get Healthy, Strong Hair is to make sure you are getting all of the correct Vitamins, Minerals and Nutrients, as well as keeping to a healthy exercised lifestyle.
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