Our hair is produced by the follicles that are present at the base of each strand of our hair, therefore it is actually our hair follicle that determines the health of our hair. It is stated that 20 percent of men start to lose their hair in their late twenties. While genetics play a huge role, you can still have some control over your hairline and by this, we don’t mean to talk about plugs or hair-in-a-box remedies. We are talking about the food you intake; your diet. That’s true if you suffer from an ever-growing forehead, its high time you put down the hat and reach for the fridge instead and set your diet.
Just like any other part of our body needs proper nutrition to function and grow, the hair also needs a range of nutrients to have healthy growth. As nutrients first go to essential tissues, like muscles and organs, before they go to our hair, it is vital to get both sufficient and a variety of nutrients to guarantee a healthy head of hair.
You can find plenty of hair products in the market these days referring to repair your hair, or thicken and grow your hair. The follicles that determine the health of our hair can easily get damaged by the diet we consume. Therefore, it is recommended to consume a balanced diet with the right mix of proteins, vitamins, and minerals, as it will help in improving the health of our hair.
Table of Contents
Listed down are the nutrients you will be needing to consume for a full head of hair along with the foods that pack them:
1. Omega-3 Fatty Acids
Omega-3 Fatty acids are good for more than just your brain, they also deeply nourish your whole head. The essential nutrients provided by Omega-3 Fatty acids reach both the hair shaft and the cell membranes in your scalp, nurturing the follicles and stimulating healthy hair growth, according to Batayneh.
Moreover, Omega-3 Fatty acids add elasticity to your hair, stopping it from breaking off and ending up in your shower drain. There is one more thing that you should keep in your mind, our body can’t produce omega 3-fatty acids on its own, so it is basically whatever we eat and from that our body extracts it.
Foods that are rich in Omega-3 Fatty Acids: Flaxseeds, walnuts, salmon, tuna, kale, Brussels sprouts, and rapeseed oil.
Zinc drastically helps in boosting your tissue growth and repair them, apart from this it also helps in keeping your scalp and hair stay healthy and fresh. Zinc regulates your hormones (testosterone included) in the body which helps regulate the production of oil-secreting glands on the scalp that help your hair grow.
Foods that are rich in Zinc: Chickpeas, wheat germ, oysters, beef, veal liver, and roast beef.
Our hair is pretty much made up of pure protein, so if we do not consume enough for both your muscles and our hair, we may have bulging biceps, but also a bald head.
Foods that are rich in Protein: Greek yogurt, eggs yolks, kale, peanuts, beans, peas, lentils, tofu, chicken, and turkey.
When it comes to having a healthy blood circulation, the emphasis is always on eating enough iron. Iron helps transport blood to all the cells in our body. If you neglect the nutrient, your blood will no longer be able to carry enough oxygen to your scalp for good hair growth.
Foods that are rich in Iron: Dark leafy greens, whole grains, beans, red meat, turkey, egg yolks, clams, mussels, and oysters.
4. Vitamins A and C
Both of these vitamins majorly contribute to the production of sebum, also known as the oily substance that our hair follicles spit out. It is our natural hair conditioner as it keeps our hair from breaking off.
Moreover, consuming vitamin C raises the amount of blood-boosting iron in your body that can later be used.
Foods that are rich in Vitamin A and C: Swiss chard, spinach, broccoli, sweet potatoes, and pumpkin.
Magnesium is ranked as the fourth most abundant mineral present in our bodies and is needed for more than 300 biochemical reactions throughout as hair growth. Medical University of South Carolina’s research shows that 68 percent of U.S. adults do not get the proper dose of this essential nutrient, causing the increased inflammation in the body. As a result of the lack of magnesium in our body, it has been linked to hair loss in both men and women.
Foods that are rich in Magnesium: Almonds, spinach, cashews, lentils, brown rice, and halibut.
Selenium helps our body produce selenoproteins, which are responsible to regulate reproduction, metabolism, DNA synthesis, and immunity. Apart from all these, selenium also motivates hair follicles to boost new growth.
Foods that are rich in Selenium: Brazil nuts, tuna, halibut, shrimp sardines, and ham. If you take proper care of your diet and the food you intake, you can drastically improve your hair health. It is always advised to contact a registered nutritionist to make any diet-related changes, for a detailed list of registered nutritionist and dietitians visit Healthsoul.