The Foods to Eat for Healthy Hair
The visible part of your hair above the skin is the strand, while the part beneath the scalp is the root, or hair follicle. Think of the follicle as a small reservoir that nourishes the hair. The main factor determining a strand's thickness is the size of the follicle — and that size is shaped not only by genetics but by how well the root is nourished. A follicle clogged by sebum (oil) secreted from the scalp can't be well nourished, which means it can't do its job properly, lowering the quality of the strand.
Lather, rinse, repeat — these are the classic hair-care tips, but shampoo and conditioner alone aren't enough for healthy hair. Especially now, as summer ends and sun and seawater have taken their toll, protecting your hair is in your hands. The key to wonderful hair is going to the right "kitchen" after your shower and giving your hair what it needs. This cares for worn hair and helps guard against the hair shedding that can come in autumn. And if you feel your hair is naturally thin and lifeless regardless of season, don't worry — you can have long, healthy, strong hair without spending a fortune on products and salons. A balanced, nourishing diet will work wonders. Think of your hair as a barometer of what's happening in your body. Everything we eat is broken down into small components before the body uses it, so all you need to do is give your hair the nutrients it needs. Here are the TOP 10 FOODS for wonderful hair.
1. Salmon
Loaded with omega-3, salmon is a quality protein source that also provides vitamin B12 and iron. A dry scalp needs omega-3 fatty acids; a deficiency leads to a dry scalp, dried-out hair and a dull appearance. For vegetarians, the daily diet should include 2 teaspoons of flaxseed, a plant-based source of omega-3.
2. Dark Leafy Green Vegetables
Dark leafy greens like spinach and broccoli are excellent sources of the vitamins A and C the body needs to produce sebum — the oily substance secreted by hair follicles that provides natural hair care. Dark leafy greens also provide calcium and iron.
3. Beans
Are beans a good food for your hair? Yes, that's true. Legumes like dried beans and lentils are good protein sources containing plenty of iron, zinc and biotin to help your hair grow healthily. A rare biotin deficiency causes hair breakage. Ms. Blatner of the ADA recommends 3 or more servings of lentils or beans a day.
4. Nuts (Hazelnuts, Walnuts)
Did you know the path to healthy, lively hair runs through walnuts and hazelnuts? Brazil nuts are nature's best source of selenium, a mineral very important for a healthy scalp. Walnuts contain hair-supporting AHA and omega-3 fatty acids. These nuts — along with pecans, cashews and almonds — are wonderfully rich in zinc, and a zinc deficiency leads inevitably to hair shedding. So don't forget to add hazelnuts and walnuts to your healthy-hair menu.
5. Chicken and Turkey
Thanks to their high protein, chicken and turkey restore your hair to the health you want. Insufficient, low-quality protein leads to both weakened hair and loss of colour.
6. Eggs
When it comes to hair, it doesn't matter whether your egg is scrambled or fried. However it's served, the egg is the best protein source you can find for your hair. It also contains biotin and vitamin B12, both very important for your beauty. As a high-quality protein that's also effective for fullness, muscle building and a faster metabolism, making room for eggs in your diet is a lovely gift for your hair too.
7. Whole Grains
Whole-grain breads and whole-grain-enriched breakfast cereals contain high doses of zinc, iron and B vitamins for your hair. Even if you don't have a weight concern, in the name of healthy eating you can swap your bread, flour, pasta and biscuits for whole-grain versions right away. And if hair health matters to you while losing weight, eating these at snacks in particular helps protect both your weight and your hair.
8. Oysters
Oysters are best known for their aphrodisiac effect, but they're just as effective for healthy hair. The key to zinc — a very powerful antioxidant effective in hair growth — lies in eating oysters.
9. Low-Fat Dairy
Low-fat milk and yogurt are among the best sources of calcium, a mineral very important for hair health. They also contain the high-quality proteins whey and casein. For healthy hair, you can eat calcium-rich foods at snacks as well as main meals. Just pop a small container of cheese in your bag before you leave home for an afternoon snack. You can also support your hair by eating omega-3- and zinc-rich foods like hazelnuts, walnuts and flaxseed — 1 teaspoon a day.
10. Carrots
Carrots are an excellent source of vitamin A, a vitamin very important for scalp health. If you want well-groomed, healthy hair, add carrots to your salads at main meals and enjoy them as a snack.
When you don't include these foods in your diet — and especially when you follow very low-calorie diets — you may start to lose your hair along with the weight. On very low-calorie diets, levels of omega-3, zinc, vitamin A and calcium (all very important for hair health) will also be low, so a while after starting, your hair may become dull and worn and begin to break and shed quickly. To prevent this serious problem, first see a nutrition expert who will tailor your diet to your metabolism, and follow a plan enriched with vitamins and minerals, especially omega-3, vitamin A and zinc.
A quick guide to the key hair nutrients:
- Vitamin A: helps hair strands develop and plays a balancing role on the scalp. Found in liver, oily fish, dairy, eggs, spinach, lettuce, and red fruits and vegetables.
- Vitamin B (choline): needed for the hair follicle. Found in potatoes, egg yolk, fruits, cabbage, tomatoes and meat.
- Vitamin B5: important for hair growth and strength. Found in liver, peanuts, broccoli, grains, cauliflower and avocado.
- Vitamin B6: needed for hair vitality. Found in red meat, fish, eggs, potatoes, bananas, nuts, cabbage and spinach.
- Folic acid (B9): gives hair vitality and shine. Found in liver, spinach, cabbage, broccoli and nuts.
- Vitamin E: good for blood circulation and helps prevent follicle ageing. Found in red meat, vegetable oils, eggs, leafy greens and nuts.
- Selenium: needed to revitalise the scalp and prevent dandruff. Found in eggs, tuna, tomatoes, meat and chocolate.
- Iron: nourishes the hair roots; a deficiency weakens and sheds hair. Found in liver, meat, walnuts, egg yolk and brewer's yeast.
- Zinc: balances oil production. Found in seafood, liver, chicken, red meat, almonds and dairy.