The condition of your hair is an outward sign of inside health. The cells that make up each strand of hair require a regular supply of key nutrients. If you want healthy hair, be sure to eat enough vitamins and minerals to supply hair with all that it needs to remain shiny, lustrous and strong.
In order to grow and maintain thick, healthy hair, you have to nourish your locks from the inside. However, this does not mean you have to start taking expensive supplements or pills – the best way to give your hair the nutrition it needs is to adopt a healthy diet plan that ensures you get plenty of hair health promoting nutrients every day.
We’ve all heard the old adage ‘you are what you eat‘, but have you ever stopped to think exactly how true that is? So, if you’re looking for healthy hair and glowing skin, I suggest you start from the plate.
As hair is made of protein, ensuring that you get enough protein in your diet is crucial for making hair strong and healthy. If you are not consuming enough protein in your diet, your hair is likely to become dry, brittle and weak. Extremely low protein diets may result in hair loss. Choose chicken, turkey, beef, fish and eggs as excellent sources of protein along with vegetarian sources such as legumes and nuts. My personal favorite vegan foods for protein are: Lentils, chickpeas, black beans, various nuts and nut butters, quinoa and some legumes.
Iron is an especially important mineral for hair and too little iron (anaemia) is a major cause of hair loss. The hair follicle and root are fed by a nutrient rich blood supply. When iron levels fall below a certain point, you may experience anaemia. This disrupts the nutrient supply to the follicle, affecting the hair growth cycle and may result in shedding. Animal products such as red meat, chicken and fish provide iron with a high bioavailability, meaning the iron is readily available to the body. Vegetarians can raise their iron stores by including lentils, spinach and other leafy green vegetables such as broccoli, kale and salad greens.
Vitamin C aids the absorption of iron so foods high in vitamin C are good to eat in conjunction with iron-rich foods. Vitamin C is also an antioxidant so is used readily by the body. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes. Vitamin C helps in the production of collagen that strengthens the capillaries that supply the hair shafts.
Omega-3 fatty acids are important fats our body cannot make itself, and therefore must be obtained through our diet. Omega-3s are found in the cells that line the scalp and also provide the oils that keep your scalp and hair hydrated. Look out for oily fish such as wild salmon, herring, sardines, trout and mackerel and plant sources including avocado, pumpkin seeds and walnuts. As addition I also prefer quality Omega-3 supplements.
Vitamin A is needed by the body to make sebum. Sebum is an oily substance created by our hairs sebaceous glands and provides a natural conditioner for a healthy scalp. Without sebum we may experience an itchy scalp and dry hair. Include animal products and orange/yellow coloured vegetables which are high in beta-carotene (which makes vitamin A) such as carrots, pumpkins and sweet potatoes. I try to drink fresh pressed carrot juice at least three times a week.
Zinc and selenium
Scalp protection involves other important minerals, notably zinc and selenium. A lack of zinc can lead to hair loss and a dry, flaky scalp. Fortified cereals and wholegrains are a good source of zinc along with oysters, beef and eggs.
The sun can damage our hair just like it can damage our skin so ensure you eat foods rich in vitamin E to provide protection for your hair. Nuts are nature’s way of showing us that good things come in small packages, providing zinc and selenium as well as vitamin E so try to include them as part of a balanced diet. I try to carry a bag of organic nuts with me daily. Nuts are also a good snack when on the go.
Biotin is a water-soluble B vitamin. Biotin is a vitamin that’s necessary for strong, healthy hair. Without enough biotin, hair can become thinner. Studies have shown that supplementing with biotin can safely help with hair volume and thickness, in people with temporary hair thinning. Try taking a biotin supplement or get plenty of biotin-rich foods in your diet, including peanut butter, egg yolk, cheese, and raspberries.