16 Oct The Nutrients Your Hair Needs And Where To Find Them
Proper hair care isn’t as simple as washing and combing. What you eat directly affects the overall condition of your hair as well! Keep those good hair days coming by eating foods rich in these vital nutrients:
- Omega-3 fatty acids
If you’ve ever passed by someone with silky, lustrous hair, chances are their diet is rich in omega-3 fatty acids! These biological building blocks are essential for our overall health, and when it comes to hair, these nutrients provide the oils that keep your scalp – and consequently locks – hydrated. Our bodies can’t produce omega-3 fatty acids by themselves, so look for oily fish like salmon, mackerel, or sardines to get your necessary intake. If you’re looking for a vegetarian solution, try avocados, pumpkin seeds, or walnuts.
- Iron and Vitamin C
Have you been shedding more than usual? You may be lacking in the iron department. Studies have shown that a diet low in iron can lead to anemia hair loss. This is because iron helps oxygen flow to your roots, supplying it with the necessary nutrients your hair needs to stay strong and healthy. Foods rich in iron include chicken, fish, spinach, and kale. You can pair these with blueberries, sweet potatoes, or papayas, which contain high concentrations of vitamin C, to aid in the absorption of iron.
- Vitamin A
Healthy hair naturally conditions itself with sebum. This oily substance keeps your scalp from getting itchy and dry, and vitamin A is the key nutrient that assists with the production of sebum. Orange and yellow-colored vegetables will be your go-to for vitamin A. Snack on carrots or treat yourself to sweet potatoes and pumpkin – your beautiful, glossy hair will thank you.
Without zinc and selenium, your scalp will become dry, itchy, and flaky. Eventually, your follicles will weaken, leading to hair loss. Keep your scalp protected with zinc and selenium-rich foods such as oysters, eggs, and lean red meats.
Your hair is made of keratin, which is a type of protein that strengthens your mane. A lack of protein puts growth on hiatus, eventually leading to hair loss since no new hairs are being created. Make sure you’re getting enough protein by including foods such as chicken, turkey, fish, and eggs with your meals. Animal proteins in particular are excellent at boosting zinc absorption as well, but if you would rather take the vegetarian route, legumes and nuts are also excellent choices.
This B vitamin plays a vital role in the production of protein and fatty acid, two essential ingredients for maintaining strong hair. It also increases the elasticity of your tresses, which means the odds of breakage are minimized every time you put your hair to test with activities such as styling. To get your biotin fix, eat foods such as liver, egg yolk, and almonds.
- Amino Acids
Amino acids are an integral part of keratin production, the main component of the hair follicles. In addition, amino acids contribute to the formation of red blood cells in the body. This production of red blood cells helps oxygenate and nourish your hair follicles, improve hair health and stimulate their growth. Amino acids can be divided into two main categories: essential and non-essential. Essential amino acids are defined as amino acids that the body cannot synthesize on its own and must be obtained through diet or supplements. Non-essential amino acids are classified as such because the body is capable of producing these amino acids on its own. You can include more amino acids by eating more nuts, seeds, fish, soy products and so much more. You can learn more about the different amino acids needed for healthy hair here!
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