10 Foods for Better Hair Health
Hair health is directly linked to a number of factors, including the foods we eat. While hair quality and density can be impacted by things like age, medical conditions, and genetics, nutrition contributes significantly to healthy, strong, shiny hair. Fortunately, there are some easy ways to adjust your diet to include hair-healthy foods. Read on to learn more.
1. Fatty Fish
High-fat-content fish is one of the best sources of omega-3 fatty acids. These acids are essential for healthy hair growth. Fish is also a great source of vitamin D3, protein, and other nutrients. Examples of fatty fish include:
Hair strands are made of about 90% fibrous proteins. These proteins compose the center of the hair cortex, providing healthy texture and elasticity. A diet that is high in protein is good for repairing and strengthening the keratin in hair. Eggs are a great source of protein and an easy addition to many people’s diets. Eggs also contain biotin, which is essential for protein production.
Nuts are an easy, convenient food that can easily be added to other dishes or eaten as a snack. There are lots of different nuts that contribute to healthy, strong hair. They contain a wide range of important vitamins and fatty acids as well as zinc. Nuts have also been linked to reduced inflammation and decrease risk of heart disease. Some of the best nuts for hair health include:
- Brazil nuts
Rich in zinc, oysters are great for anyone dealing with hair loss. Hair-building cells rely on zinc, so it is critical to include it in your diet. While oysters are a bit of an acquired taste, zinc can also be found in high levels in crab, beef, and lobster.
Much like nuts, seeds are rich in vitamin E and other important nutrients, like selenium, that specifically promote healthy hair growth. They can also be easily added into most diets. Examples include:
- Sesame seeds
- Chia seeds
- Pumpkin seeds
- Fenugreek seeds
Avocados are a great source of healthy fats. They contain high levels of vitamin E, which is an antioxidant that helps prevent oxidative stress. Studies have suggested that lower levels of vitamin E are common in people who have experienced hair loss. Vitamin E also has health benefits for the skin and scalp, so adding them into your diet is a great way to improve hair follicle health.
Cinnamon is one of the easiest things you can increase in your diet for better blood flow and circulation. This is critical for distributing oxygen and nutrients throughout your hair follicles. Cinnamon can also help stimulate hair growth and reduce hair loss over time. When added to topical hair products, it also has antifungal benefits and can help remove buildup from the scalp.
8. Sweet Potatoes
Sweet potatoes are rich in vitamin A, in addition to vitamin C, iron, and calcium. Vitamin A boosts and improves natural oil production in the scalp, which helps with moisture content and shine. Beta carotene in sweet potatoes also helps promote new hair growth. There are lots of different ways to prepare them so that they can be incorporated into a wide range of diets.
9. Sweet Peppers
Full of antioxidant-rich vitamin C, sweet peppers are great for healthy hair growth. Vitamin C promotes collagen production, which strengthens strands and safeguards them against oxidative stress, which occurs when free radicals impact the body’s antioxidant defense system. This is believed by researchers to be connected to hair loss and hair aging.
Spinach is one of the healthiest leafy green vegetables you can include in your diet. It can be prepared in virtually limitless ways to fit into anyone’s eating habits. Spinach is loaded with iron, folate, and vitamins A and C. It is also rich in iron, which is critical for healthy growth in that it enables red blood cells to circulate oxygen throughout the body, fueling metabolism and assisting in growth.
Improving your diet with foods rich in protein, iron, healthy fats, and vitamins is a great way to naturally enhance your hair health. If you are dealing with hair loss or simply want to improve the look and feel of your hair, it is best to work with a hair restoration service. A professional can help identify and diagnose the source of the issue and develop a plan to achieve your hair goals.