Eating a healthy diet will go a long way to improving the overall condition of your hair. The key is to find the right balance between minerals, vitamins and protein to ensure your hair is getting all the nutrients it needs to thrive. Here we go into more detail about the best foods for hair growth, so you can make the changes that suit your diet.
The best foods for hair growth
The main categories of food you should focus on to improve the health of your hair are:
Your hair is made of protein, so it’s essential that you include as much in your diet as possible, as it will improve the overall health and strength of your hair. Eating the likes of chicken, fish, turkey, eggs and dairy products is a great way of adding protein to your diet, whilst nuts and legumes are good vegetarian options.
A major contributor to hair loss is a lack of iron, as it is an important mineral for hair health. When iron levels fall below a certain point you can experience anaemia, which reduces the nutrient supply to your follicles, in-turn disrupting your hair growth cycle – and this could eventually lead to shedding.
Foods that contain a high amount of iron include chicken, fish and red meat, and their bioavailability make it easier to absorb into the body. For vegetarians and vegans, spinach, lentils and green vegetables like kale, broccoli and salad greens are all great for hair.
You should also ensure you are eating foods that are high in vitamin C to complement your iron-rich foods. The body readily uses vitamin C as it works as an antioxidant. Kiwi fruits, blueberries, blackcurrants, oranges, strawberries and sweet potatoes are all good sources of vitamin C. The production of collagen can be aided by vitamin C, which helps to strengthen the capillaries that supply the hair shafts.
The sebaceous glands in our hair produce an oil called sebum, which helps to naturally condition the scalp to keep it healthy. Vitamin A is needed to make sebum and when there are lower levels in our body it can cause dry hair and an itchy scalp. Yellow/orange-coloured vegetables, such as sweet potatoes, carrots and pumpkins, which all contain a high amount of beta-carotene (which helps to make vitamin A).
Nuts are the go-to option for vitamin E, providing a healthy dose of zinc and selenium to boost your nutritional levels. Your hair will have a lot of exposure to the sun, which can cause damage to our skin, so it’s important to include foods rich in vitamin E in your diet.
If you do not have enough biotin in your diet, it can be responsible for causing brittle hair and in extreme cases can even lead to hair loss. It’s a water-soluble B vitamin that can be found in foods like egg yolk, soy flour, yeast and wholegrains.
One of the fats that our body cannot make itself is omega-3 which means we need to gain them from the food we eat. Omega-3 is important for your hair, providing oils to your scalp, helping to keep your hair hydrated. Foods that contain a high amount of omega-3 include salmon, trout, sardines, mackerel and herring, and pumpkin seed, avocado and walnuts are good plant-based alternatives.
Get in touch
We know how difficult it can be to find the right balance and treatments for your hair, so if you need any extra advice or tips, we’re always available to offer advice and answer any questions you may have.
You can find us on Colliers Wood Road, SW19 and we are open Monday to Friday, 10-7.30pm (9pm on Thursdays), Saturday 9-6pm and Sunday 10-5pm. Give us a call on 020 8540 4664 or email email@example.com and we’d be more than happy to arrange a free hair consultation.