Healthy looking hair is generally a sign of good health and good hair-care practices. For those with less hair, everything that applies to hair health also applies to a healthy scalp. We all can take steps to keep our hair and scalp healthier.
Hair and Scalp – What You Eat
Research shows without a doubt that correct nutrition is instrumental in healthy hair growth. This is because the “living” part of your hair is under the scalp, where its root is housed within its follicle. From here, your hair and scalp gets its nutrients from blood. Lacking certain nutrients? It’s going to show up on your head!
Today, many health professionals even offer a hair test that assesses nutrient levels in the body. This tells you a lot about the importance of a healthy diet and the health of your hair and scalp.
Top 10 Foods for Healthy Hair
- Salmon & Mackerel – provide omega-3
fatty acids, protein, vitamin B-12 and iron. Omega-3s
particularly support scalp health. Deficiency results in a dry scalp and dull hair.
- Dark Green Vegetables – spinach, broccoli and Swiss chard provide vitamins A and C used in sebum production (secreted by hair follicles). These vegetables also provide iron and calcium, essential for strength and resilience.
- Beans/Legumes – kidney beans and lentils provide protein, iron, zinc, and biotin. Lack of biotin leads to brittle hair.
- Nuts – Brazil nuts are a natural source of selenium. Walnuts contain zinc and alpha-linolenic acid, an omega-3 fatty acid that helps hair condition. Pecans, cashews and almonds also contain zinc. Zinc deficiency can lead to hair shedding
- Poultry – provides high-quality protein and iron. Without these hair can become weak and brittle.
- Eggs – are a source of protein, biotin and vitamin B-12 – important beauty nutrients for hair and skin.
- Whole Grains – fortified whole-grain break-fast cereals, containing zinc, iron, and B vitamins: B5 gives hair flexibility, strength and shine and helps prevent hair loss and greying, B6 helps prevent dandruff, B12 helps prevent the loss of hair.
- Oysters – provide zinc, a powerful antioxidant that protects your hair follicles. You also can get zinc from whole grain, nuts, beef and lamb.
- Low-Fat Dairy Products – calcium, whey and casein are important minerals for hair growth.
- Carrots – are an excellent source of vitamin A, important for hair growth.
Hair and Aging
As we age, our hair gets thinner, and more fragile. Certain “superfoods” are said to help, like super green mixes, chlorella, spirulina, broccoli sprouts, and fresh fruits like blueberries, raspberries, strawberries, blackberries, etc.
Other Healthy Hair Tips
- Avoid shampooing every day. You remove too much of your hair’s natural oils.
- Be gentle. Avoid brushing when hair is wet, replace tight elastic bands with proper hair ties, and limit over processing
- Get a trim regularly to get rid of split ends.