Ensuring your hair is healthy is more than using quality products and getting regular trims. Did you know that your diet can have a direct correlation to healthy hair growth and retention? In fact, if your diet lacks nutrients like vitamins B12, D, biotin, riboflavin and iron, you could be more likely to experience hair loss.
Essential nutrients for hair growth and health include:
- Biotin: a B vitamin that contributes to hair strength and promotes growth
- Vitamin D: helps stimulate hair follicles that have become dormant
- Vitamin E: natural antioxidant that reduces scalp stress
- Iron: iron deficiency has been linked to hair loss
- Vitamin C: makes it easier for your body to absorb iron
- Omega-3 fatty acids: anti-inflammatory properties that reduce scalp and follicle inflammation
While you can take vitamin supplements to ensure you’re getting the proper amount of these nutrients, most can be found in healthy, delicious food! Check out some of our favorites.
Avocados
Avocados have an abundance of omega-fatty acids that are essential for healthy hair growth. They also contain vitamin E, an antioxidant that helps prevent oxidative stress that can contribute to hair loss. One medium avocado provides about 30% of your daily vitamin E needs.
Bonus fact: avocados can also help your skin and scalp look and feel better!
Eggs
Eggs are a great source of zinc, selenium, and other hair-healthy nutrients, which makes them one of the best foods for optimal hair health. Hair is made up of keratin protein, much like the protein from eggs. Eggs are also rich in iron, an essential nutrient that carries oxygen to hair follicles. Switch up your morning routine from cereal and toast to this nutrient-packed option!
Walnuts
Walnuts are another food rich in Omega oils, biotin and vitamin E, which can prevent cell damage that often leads to hair looking damaged and dry. Incorporate walnuts and other nuts rich in omega fats on a daily basis. Sprinkle some on your yogurt parfait, or even snack on them throughout your day to keep energy levels up.
Spinach
Rich in vitamins A and C, important nutrients for hair growth, spinach is an easy and delicious option to add to your meal planning. Whether you add some to a salad, or saute with chicken and vegetables, this leafy green is a health-packed powerhouse.
Berries
Berries can also contribute to healthier, longer and shinier locks. Antioxidant properties in vitamin C help to protect hair follicles against damage from environmental free radicals. Vitamin C also aids in collagen production and iron absorption, two elements that have been proven to support hair growth.
Whip up an afternoon berry-filled smoothie, or snack on them solo for a delicious morning treat.
As always, feel free to ask any of our knowledgeable stylists for tips and tricks to keep your hair looking fresh and healthy. Book an appointment today at one of our salons.