Proper nutrition for your shiny healthy hair

06.06.2024

Beauty
2 min reading time

Proper nutrition plays a key role in maintaining healthy hair. Hair needs different nutrients to stay strong, shiny and to grow optimally.

Some key nutrients and foods to include in your diet for healthy hair:

  1. Proteins:

   – Hair is mainly composed of keratin, a type of protein. Protein deficiency can

      leading to breakage and weak hair.

   – Sources: Chicken, turkey, fish, eggs, legumes, nuts and seeds, tofu.

 

  1. Iron:

   – Iron helps red blood cells carry oxygen to the hair follicles. Iron deficiency

     (anemia) is a common cause of hair loss.

   – Sources: Red meat, poultry, seafood, spinach, lentils, beans, tofu, fortified cereals.

 

  1. Omega-3 fatty acids:

   – These healthy fats help keep the scalp healthy and prevent dry hair.

   – Sources: Fatty fish (salmon, mackerel, sardines), flax seeds, chia seeds, walnuts, hemp seeds.,

 

  1. Vitamins A, C and E:

   – Vitamin A: Helps in the production of sebum, which keeps the scalp moist.  Sources: Sweets potatoes, carrots, spinach, pumpkin, cabbage.

    – Vitamin C: Necessary for collagen production and helps with iron absorption.  Sources: Citrus fruits, strawberries, peppers, broccoli, kiwi.

   – Vitamin E: Antioxidant that helps protect hair and scalp from damage. Sources: Almonds, sunflower seeds, spinach, avocado.

 

  1. Biotin (vitamin B7):

   – Helps to strengthen hair and prevent breakage. Sources: Eggs, nuts, seeds, sweets potatoes, spinach, broccoli.

 

  1. Zinc:

   – It helps in the growth and renewal of hair tissues and maintains the functioning of the glands. Sources: Oysters, beef meat, pumpkin seeds, lentils, yogurt, chickpeas.

 

  1. Vitamin D:

   – Low levels of vitamin D are associated with hair loss. Sources: Fatty fish, fortified dairy products, fortified juices, egg yolks, sunlight (the skin synthesizes vitamin D with exposure to UV rays).

 

Practical advice for nutrition

  1. Variety of food: Eat a variety of foods to provide your body with all the nutrients it needs.
  2. Whole foods: Focus on as little processed food as possible, rich in vitamins and minerals.
  3. Regular meals: Eat regularly and do not skip meals, as a constant supply of nutrients is important for hair growth.
  4. Supplements: If you suspect that you are not getting enough of certain nutrients from your diet, consider nutritional supplements after consulting your doctor.

 

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