So many women and men focus on hair products rather than the required nutrition to keep their hair healthy. As we age, maintaining a diet rich in Omega-3 fatty acids, biotin, and essential vitamins just to name a few is crucial to avoid brittle, thinning hair.
We have all heard the saying, “You are what you eat.” This cannot be more true when it comes to your hair, skin, and nails. A poor diet lacking in nutrition can cause your once beautiful locks to become brittle, thin, and in many cases even fall out.
If you are searching for ways to improve your hair’s appearance, I recommend beginning with these simple steps. It starts with proper nutrients and the best foods to find them in abundance.
8 of the Key Essentials for Healthy Hair
Protein
Keratin is the hardened proteins that make up your hair’s structure. A diet low in protein can cause your body to slow the generation of this important building block resulting in slower and weaker hair growth. Foods like fish, chicken, and certain cheeses are a great source of this vital nutrient.
Biotin
Researchers have discovered that a lack of biotin can lead to hair loss. It can be found in lentils, carrots, almonds, almonds, and supplements. When biotin interacts with key enzymes, amino acids are essential for hair growth.
Water Intake
Staying hydrated plays a key role in having healthy hair. Consuming water-rich fruits and vegetables alongside proper conditioning can help reduce your chances of dryness and breakage.
B Vitamins
Folate, B12, and B6 help create red blood cells that carry nutrients and oxygen to your scalp and hair follicles. A diet low in B vitamins can result in thinning hair and poor scalp health.
Omega-3 Fatty Acids
Found in the cell membranes of your scalp’s skin, Omega-3s provide the natural oils necessary to maintain healthy and hydrated strands. Eating wild-caught salmon and other healthy-fat fish like mackerel will ensure proper hair care.
These fatty acids can also be found in plant-derived sources such as soybeans, flax seeds, walnuts, and canola oil.
Iron
Ferritin is the storage bank of iron from which your body draws from. Low ferritin has been shown to slow hair growth and even cause shedding in some cases. Eating iron-rich foods including eggs, garbanzo beans, spinach, tofu, soybeans, lean beef, tuna, and oysters is a great start.
Zinc
By binding proteins, zinc helps strengthen hair follicles and prevents hair loss. It also prevents dryness and dandruff due to its critical role in your oil glands functioning properly. Foods high in this amazing mineral include shellfish, sunflower seeds, whole grains, and bran.
Vitamin C
Vitamin C helps your body absorb iron and form collagen which is essential to healthy hair follicles. Strawberries, bell peppers, Brussels sprouts, kale, and oranges are great sources of vitamin C.
Our Top Food Picks for Healthy Hair
Give your hair the shine it deserves with salmon!
Greek yogurt for your B vitamins.
Salads rich in spinach for brittle hair.
Fruits high in Vitamin C to prevent breakage.
Avocados to strengthen hair and moisturize the scalp.
