We all know that the products you use can have an immense impact on your hair, body, and overall health. But did you know that the food you eat can have just as much of an influence? Let’s talk about how nutrition can affect your hair–with a specific glimpse into some of the best foods for your hair health.
Strong, healthy hair is attributed to consuming key nutrients. While a balanced diet full of a good mix of carbs, protein, fat, fiber, vitamins, and minerals is essential to overall health, there are a few specific nutrients associated with hair health. These include fatty acids, omega-3, vitamins B6 and B12, and protein. In fact, it is recommended that you consume healthy, whole foods containing these nutrients every single day. They can have a hand in everything from combatting hair loss, promoting hair growth, repairing hair damage, and keeping your hair healthy, vibrant, and strong.
Here’s a look at a few of the foods you should try working to your regular diet to fuel a solid food-hair connection.
Berries
Berries are rich in vitamin C and antioxidants–both of which are key in protecting your hair and boosting collagen–which is essential for strengthening hair and keeping your tresses hydrated and smooth.
Why not top your morning oatmeal with some blackberries, raspberries, and blueberries this week?
Leafy Greens
The hype around leafy greens is all true. While kale is a health food powerhouse, spinach is the true star. It has vitamin A and additional vitamin C, but also a great source of iron. While vitamin A helps the scalp to produce sebum, which inturns your hair, iron promotes hair growth and repair.
Fix yourself a nice spinach and apple salad, or throw some of the leafy greens into your daily smoothie.
Eggs
Eggs are essential for two reasons: they are a great source of protein–which is key in preventing hair loss–and they are high in biotin, a vitamin known for its hair-growing powers.
Hard-boiled, scrambled, or over-easy–eggs are a foundation of the hair-food connection.
Legumes
Legumes come in all shapes and sizes. Of course, there’s beans–the perfect base or side dish to any meal. But legumes also include nuts, the definition of a delicious, healthy snack.
Nuts contain B vitamins, vitamin E, zinc, and fatty acids–all of which aid in overall hair health. Beans are also rich in zinc and contain additional hair-helping nutrients like biotin, iron, and folate.
Vibrant Veggies
Add some color to your diet. Whether you want to snack on some red and yellow sweet bell peppers or bake some delicious orange sweet potatoes for dinner–vibrant vegetables such as these contain high concentrations of vitamin C, vitamin A, and beta-carotene.
Do avocados count as a vibrant veggie? Technically no, but we’ll group them in here to let you know that the vitamin E and healthy fats from these gorgeously green fruits can repair hair damage and leave you looking your best glowy self.
Seafood and Meat
Although not necessarily an option for everyone's diets, there are nutrients that can significantly benefit your hair in meat, fatty fish, and seafood like shrimp and oysters.
Incorporate shellfish into your weekly or monthly routine for a good source of vitamin D and embrace the omega-3 fatty acids of salmon to promote healthy, shiny hair.
When all else fails, if you have dietary restrictions, vitamin supplements can always help boost your intake of essentials like B vitamins. And remember–hydrate, hydrate, hydrate. Water is the groundwork of healthy hair and a healthy you.