Top 10 things to eat for healthier hair.
I have pointed out so many times in this blog and in my book “The complete guide to healthy hair” that our diet (food and supplements) does have an affect on how healthy our hair grows and it can make all the difference between dull and brittle hair and hair that shines. In my book I point out that extreme starvation diets and a diet that lacks protein can result in dull and brittle hair and even hair loss! And if you choose a healthy diet filled with the right food then your health and hair will reap the results. Here is my top 10 list of what to eat for healthy hair:
- Fat: The oils in nuts and seeds, avocado, flax-oil, olive oil, help keep your hair soft. Our bodies need fat to facilitate the absorption of many of the nutrients in food. Including them in your healthy meals also makes sure you stay full for a longer period of time so you are less tempted to snack in between meals.
- Omegas: Especially omega-3s, -6s, and -7s. Fatty fish and cold-pressed flaxseed oil are excellent sources. I take a supplement containing EPA and DHA on a daily basis. It works wonders for my hair, skin and immune system. Nutrition from the inside out.
- Iron: Iron supports circulation so that all the right nutrients and oxygen can reach your hair and skin. Make sure you eat eggs, beans, lentils, meat, broccoli and spinach.
- Vitamin C: This antioxidant—in bell peppers, citrus fruit, broccoli, kale, kiwis, kaki’s,…—helps your body to absorb minerals like iron (also important for hair) and magnesium. Read my other article on this wonder vitamin here.
- Vitamin E: Vitamin E is a heart health supporting vitamin cause it encourages capillary growth and has anti-inflammatory properties. Because of that it is why it’s also good for your hair. Make sure you eat a healthy portion in dark leafy greens, almonds, avocados, sunflower seeds, shellfish, fish, and eggs.
- Protein: I already explained this: your hair is made primarily of protein, so make sure you get a healthy portion everyday: from lean meat, beans, nuts, fish, eggs, and yogurt.
- Zinc: Low levels of zinc in the body can directly cause hair loss and a weak immune system. Oysters have the most zinc of any food; but beans, crab, lobster, chicken, and nuts all have zinc in them, too. A good multi-vitamin will provide some extra.
- Biotin: This B vitamin—found in yeast, liver, egg yolks, soy, whole rice and walnuts, and in most hair-growth supplements—is one of your best allies to encourage healthy hair growth.
- Vitamin B5: Helps in the prevention of hair loss and supports healthy hair growth. It can be found in meat, green vegetables, wheat bran, kidneys, liver, nuts, chicken. Also Greek yogurt, full of healthy protein, is a great way to get it.
- Vitamin A: a fat-soluble vitamin that can be found in carrots, sweet potatoes, other yellow and green vegetables, spinach, peaches, liver, cod liver oil, and krill oil. Vitamin A supports the healthy growth of sebum, which is nature’s homemade conditioner that keeps your hair soft and healthy—not to mention preventing breakage.