Summer is right around the corner and the temptation to eat as much ice cream as you can is hard to resist! Treating yourself to chocolate ice cream once in a while isn't a crime, but you also want to make sure that you aren't slacking on maintaining a healthy diet. Eating healthy foods is especially important during the summer season because of all the negative effects the sun has on your hair. Hair, in warmer weather, tends to lose a lot of the nutrients that it needs to keep healthy. Escaping the sun and pool is nearly impossible to do when it's 90 degrees outside, so another way to bring life back into your hair is by eating healthy! We want to share with you a list of healthy foods that not only taste delicious but will revitalize your hair during summer!

First, you want to make sure that you are eating the right amount of vitamins and minerals because they are going to keep your hair looking shiny, lustrous and most importantly strong!

• Hair is made up of protein so it is crucial to include some in your meals throughout the day. Not eating enough protein will result in hair loss and dryness. Protein will also give you energy which will keep you moving on those busy summer days! Some foods we recommend that have a great source of protein include, eggs, chicken, turkey, fish, legumes, nuts, and several dairy products. Quinoa, chick peas and lentils are only a few of the foods that are rich in protein and extremely healthy! Quinoa also contains amino acids that will strengthen and repair your hair while also promoting healthy growth! Eating chick peas will help to prevent your hair from graying while strengthening it as well! Lentils not only consist of protein but iron and vitamin C, which will provide nutrients for your body and your hair!
• Iron is not only essential for your body, but will cause hair loss if you don't eat enough of it. If your iron levels are low you may experience anaemia, which interrupts the nutrient supply needed for your hair follicles which will affect the growth. Foods that provide iron include red meat, chicken and fish. If you happen to be vegetarian you can get your source of iron by consuming lentils, spinach, broccoli, kale, etc. Eating kale will promote steady hair growth and thickness. Broccoli is also a delicious vegetable to eat and a great source of iron!
• Vitamin C assists in the absorption of iron, so eating foods that are high in Vitamin C with foods that contain iron is crucial for your diet. Vitamin C also helps produce collagen which strengthens the capillaries that supply your hair shafts. Foods that are high in Vitamin C include blackcurrants, blueberries, broccoli, guava, kiwi, oranges, papaya, strawberries, sweet potatoes, etc. Blueberries are great to snack on in the summer or you can incorporate them into your breakfast! They stimulate hair growth and help to maintain healthy hair!
• Omega-3 fatty acids are fats that your body can't produce on its own so you need to incorporate foods high in Omega-3 into your meals. Omega-3 is found in the cells that line your scalp, they supply oils that will keep your scalp and hair hydrated which is ideal on those hot summer days. Consume foods such as salmon, herring, sardines, trout, avocado, pumpkin seeds, walnuts, etc. Pumpkin seeds are packed with Omega-3, eating a handful of these or adding them to a salad will help to thicken your hair!
• Vitamin A is needed for your body to create sebum, an oily substance made by your hairs sebaceous glands that forms a natural conditioner for a healthy scalp. The lack of sebum will cause a dry and itchy scalp! Carrots, pumpkins, sweet potatoes, yams, kimchi, etc. all have a great source of Vitamin A. Eating yams and also kimchi will prevent dandruff or a flaky scalp. Vitamin A is important to integrate into your diets this summer because it will keep your scalp from becoming itchy which the sun might already be doing if you aren't protecting it properly!
• Zinc and Selenium will also prevent a dry itchy scalp or hair loss! Eating fortified cereals, wholegrains, oysters, beef, eggs, etc. will give your body the source of zinc that it needs!
• The sun can do some damage to your hair and skin especially in the summer, eating foods that are full of Vitamin E will protect your hair from any damage! A lot of nuts consist of Vitamin E such as pumpkin seeds, snacking on these buy the pool or at work is a healthy way to stay full and protect your hair!
• Biotin is a water-soluble B Vitamin. Not having enough biotin in your diet will lead to brittle hair or even hair loss. Wholegrains, liver, egg yolk, soy flour, and yeast are all foods that have biotin. It is very easy to incorperate any of these when preparing a meal. Eggs in the morning for breakfast are a great way to start off any day and give you the biotin that your hair needs!