Isn’t is frustrating to see the health of your hair deteriorating fast despite trying all the hair treatments, oils, creams and protectants recommended by hair specialists across the globe and the internet? Unfortunately, many men and women are in the same situation as you and most are giving up. But, since you are reading this piece, it means that you haven’t given up on your crown. And lucky for you, we have great news and solutions to your problem. With the best part being the fact that you may not have to spend a lot of time and money on complex, enriched and au natural hair products. Baffled? Well, what you need to understand is that your hair’s health starts from the inside.
As you have heard countless times, you are what you eat. How you nourish your body with determine how well your hair grows and whether or not your crown shines and grows well with little intervention from outside. But, isn’t hair made of dead cells and it has not blood, muscle or nerves? While this is true, the surface below your hair is alive and to push more hair up, it must be oxygenated and nourished with proteins and hormones in your blood. So, you need to nourish your cells, hair follicle cells and the skin cells with nutrients that promote healthy growth of hair. If well nourished, your hair grows at a rate of 1.25cm per month although the speed of growth may vary depending on your age, genetics, health, and diet. In this article, we give you a list of the best foods/ nutrients to eat for healthy hair.
- Eat more eggs
Eggs are great for your hair because of their richness in proteins and biotin. You need these nutrients to grow hair. Your hair follicles rely on the presence of protein to grow, and so, inadequate intake of proteins may slow down the growth of hair. Biotin, on the other hand, is essential for the production of keratin, a hair protein which when available in small quantities results in thin hair and slow hair growth. Besides biotin and richness in protein, eggs are rich in selenium, zinc, and other minerals which promote healthy growth of hair.
When it comes to hair growth, spinach is a superfood that must not be absent in diet for a long time. Spinach is vegetable bursting with nutrients and minerals including calcium, potassium, magnesium, iron, vitamins E, C, B, as well as omega-3-fatty acids. These components are necessary for the synthesis of the elements of hair. Iron is crucial in the transportation of oxygen to the hair follicles, hence the growth of healthy hair. Vitamins A, C, E as well as K in spinach also enhance hair growth by protecting and encouraging the development of healthy skin. You should know that you need a healthy scalp for great hair.
Vitamin A in spinach promotes the production of sebum in the dermis for keeping the skin moisturized.
Nuts are rich in vitamin E, B, zinc, and fatty acids. You need these nutrients for healthy hair because they promote the healthy development of cells. Nuts will also encourage a healthy immune function by preventing inflammations.
Other than nuts, you need seeds like chia seeds and flaxseeds because of their high concentrations of omega-3-fatty acids and proteins.
Besides being a great superfood for the heart, berries are great for your hair. Berries are strong antioxidants thanks to their richness in vitamin C. You need antioxidants for protection against free radical damage which cause damage to cells. At the same time, vitamin C is a precursor for the synthesis of collagen, the skin protein that also strengthens hair preventing brittle hair that breaks fast. Also, vitamin C is crucial for the absorption of iron from a diet with low iron levels associated with anemia and linked to hair loss.
- Fatty Fish
You need to eat more fatty fish for healthy growth of hair because oils are important structural components of cells. So, with enough fatty acids, you have healthy cells and healthy growing hair. But that is not all; the fatty acids in addition to the antioxidants from berries will reduce hair loss and increase your hair’s density. You also need to eat more fatty fishes because of their richness in proteins, as well as selenium and B and D vitamins.
Besides oily fish, you also need to eat more oysters because they are rich in zinc, a mineral that is essential for the growth of hair, as well as the repair cycle of your hair. Lack of zinc results in an increase in the production of telogen effluvium, the main cause of hair loss. You should, however, be careful not to take in too much zinc because it could result in hair loss. So, avoid zinc supplements.
Avocados are not just nutritious, and a delicious source of healthy fats but they are also a great source of vitamin E, a vitamin that you need in plenty if you want to grow thick, healthy hair. This vitamin is an antioxidant that combats cellular oxidative stress thanks to its ability to neutralize free radicals. Vitamin E is also essential because it protects the skin from oxidative stress and the resultant damage. This level of protection is invaluable because damage to the scalp results in fewer hair follicles and poor quality of hair. Finally, you need avocados because they are a healthy source of fatty acids and building blocks of the cells.
- Sweet potatoes
Besides being an excellent alternative to ordinary potatoes, sweet potatoes are great for your hair. Something the experts at your preferred barber shop do not know is that sweet potatoes are rich in beta-carotene which is converted into vitamin A in the cells. First, beta-carotene is an antioxidant that protects the cells from damage by free radicals, and the generated vitamin A is essential for sebum production. Sebum keeps the skin supple and encourages healthy growth of hair. You also need to increase your intake of vitamin A-rich foods if you’d like to have thicker hair.
- Sweet Peppers
They are an excellent source of vitamin C, the antioxidant that protects the cells and the molecule needed for collagen production. Vitamin C will protect your hair strands from oxidation. Sweet peppers are also rich in vitamin A which is essential for the production of sebum needed for a healthy scalp.
Other healthy foods include shrimp, beans, meat, and soy beans.
Other ways of improving your hair health
- Reduce stress by meditating, doing yoga, attending or watching comedy, gardening, walking in nature, boxing, or having sex.
- Get enough sleep – 7-8 hours every night to recharge your body, rebuild and fortify your skin, bones, muscles, and hair!
- Ditch junk food and eat more fresh foods.
- Pamper the scalp – a hot/ warm oil massage does magic to hair and the scalp.
- Balance your hormones
- Take more gelatin from gelatin powder or bone broth
- Use high-quality hair products that have safe ingredients, avoid harsh chemicals, and protect your hair