Food and Nutrients for Healthy Hair
Generally, the less you do with and to your hair, the healthier it will be. This means not using hot tools, pulling on the roots with tight ponytails, or running your hands through it frequently. Along with this, your lifestyle, including your diet, also has a huge impact on your hair. We’ve created a list of what can affect your hair as well as foods that can improve the overall appearance and health of your hair.
Factors That Can Affect Your Hair’s Health
- Nutrient deficiencies, including vitamins A, C, D, and E, iron, and zinc
- High stress
- Hormone changes.
- Autoimmune diseases
- Being dehydrated
- Taking certain medications, including birth control pills, antidepressants, anticonvulsants, and NSAIDs
- Excessive styling, such as using heat, multiple products, hair dyes, getting a perm, and more
- Your age
- Exposure to the sun, saltwater and chlorine
Four of The Best Foods for Healthy Hair
- Collagen – Collagen is found in bone broths and can also be purchased as a protein supplement to add to things like smoothies. It helps provide proteins that aid in hair growth.
- Coconut Oil – Coconut oil is an excellent moisturizer for both your skin and hair. It has the ability to penetrate into the hair shaft, helping it grow strong. You can also use it as a conditioner where it works to prevent hair damage and reduce any loss of protein.
- Seaweed – Many seaweeds are full of minerals that help produce health-improving enzymes and antioxidants in our body. They also contain iodine, which helps keep our thyroid gland working well. If your thyroid hormones are imbalanced, this can lead to thinning hair, hair loss and other changes. Some types may also help prevent hair loss and encourage new growth while helping to reduce dandruff and inflammation.
- Protein – Eating clean sources of protein, such as organic nuts and seeds, free-run eggs, sprouted tofu and wild fish, help add protein to our hair, keeping it healthy and strong.
Six Nutrients to Improve Your Hair
- Iron – Being deficient in iron can lead to hair loss. It can also make us tired and not want to cook meals, potentially resulting in further deficiencies.
- B Vitamins – B vitamins add shine and thickness to your hair and encourage hair growth. The most important B vitamins to monitor for your hair are B3, B5, B6 and biotin. You can find B vitamins in dark leafy greens, sweet potatoes, eggs and fish.
- Zinc – Zinc has the ability to stimulate hair growth, while a deficiency can contribute to hair loss. It is also an important nutrient for your immune system. Having a weakened or compromised immune system also contributes to the health of your hair. Amongst other places, zinc is found in quinoa, cashews, beef and spinach.
- Omega-3 Fatty Acids – These nutrients are anti-inflammatory, which helps to prevent a variety of conditions that lead to hair loss. They also help to thicken the hair and stimulate growth. Omega-3s are found in fish like salmon, sardines, and anchovies as well as chia and hemp.
- Antioxidants including Vitamin A, E, C and Selenium – Vitamins A and E work to nourish the hair and skin, stimulating hair growth. Vitamin C and Selenium help prevent the signs of aging from showing in our hair. Sweet potatoes, carrots, almonds, avocado and berries are great sources of these antioxidants.
- Silica – Silicon is an abundant element in our body. It helps to make hair shinier, stronger and encourages growth. It can be found in bananas, carrots and green beans.
Improving the health of your hair can be as simple as changing what and how you eat. Enrolling in a nutrition training course at the Edison Institute of Nutrition can help teach you how various nutrients interact with your body. We are an internationally recognized school and provide online courses for our students. If you’d like to learn more about any of our programs, call us today at 1-800-456-9313. You may also contact us online.