Welcome back to our Healthy Hair series. In part two we are focusing on what to feed your hair to give it vibrancy and shine. We don’t want to bang on about it guys, but what you put into your body really makes a difference to the wellbeing of your hair. We should look at the condition of our hair as a reflection of our inner health. We’ve all been a bit naughty lately with the carbs and the chocolate, but everything else is pretty good, right? Gulp. Well, don’t worry because we’re going to tell you what the best foods are to keep your hair healthy and strong, and some of the science behind it.
We know it’s vital that we eat the correct balance of vitamins and minerals but which foods do we get them from? Everyone knows that eating your vegetables is good for you, but do they actually make your hair look good? Anyone remembering what your Gran told you about eating your crusts up? (I’ve been eating my crusts for years and my hair still isn’t curly!) Forget Gran and her attempts to fatten you up, but seriously, if your hair is hungry don’t rely on shampoo and conditioner but follow a diet packed with the essential vitamins listed here.
Iron
Iron is a super important mineral and a lack of iron is associated with anaemia, which is when you feel tired and generally a bit pants, it’s also a major cause of hair loss. Eating foods rich in iron can eradicate this so try to keep red meat, chicken and fish as staples in your diet. You can raise the iron stores in your body by eating lentils, spinach and green leafy veg like broccoli, Kale (argh!) and salads.
Vitamin C
This handy vitamin aids the absorption of iron so try to eat something full of vitamin C in conjunction with the above. Vitamin C helps with the production of collagen which strengthens the capillaries that supply the hair shafts. It’s also an antioxidant (we like those) and used readily by the body. The best sources are found in richly coloured fruits like blackcurrants, blueberries, strawberries, kiwi fruit, guava and oranges. It’s also found in broccoli and sweet potatoes if your tooth isn’t the sweet kind.
Protein
Hair is made from protein so making sure you have enough of it in your diet is crucial for healthy hair. Not eating enough protein can make your hair dry, brittle and weak. Protein is found in foods likie chicken, fish, turkey, vegetables, nuts and dairy products. Eggs are also an excellent way to introduce protein into your diet, who needs an excuse to whip up scramble eggs on toast in the morning?
Omega 3
Omega 3 fatty acids. Woah, wait a moment – did we say ‘fatty’? Yes we did, but these are important kind of fats that our bodies can’t make by itself, so they must be consumed in our diet. Omega 3’s are found in the cells that line our scalp and they provide the oils that keep hair hydrated and shiny. Good foods are oily fish – salmon, herring, trout, sardines or mackerel. If you’re not a fish lover, there’s also some plant sources where you can find vital Omega 3’s. Try avocado, pumpkin seeds and walnuts.
Vitamin A
This is needed by the body to make sebum. This lovely stuff provides a natural conditioner for our hair and scalp, if there’s not enough your hair can be dry and brittle. You can find vitamin A in yellow / orange vegetables that are high in beta-carotene (stuff that makes Vitamin A) such as carrots, sweet potatoes and pumpkins. Pass those sweet potato fries please!
Zinc & Selenium
A lack of zinc can eventually lead to hair loss and a dry, flaky scalp. Not good. These minerals work together and are essential for the health and growth of your hair and both have antioxidant properties (there it is again). Try to include fortified cereals and wholegrain products in your diet. Oysters are also good, but they are an acquired taste, thankfully eggs, beef, liver and garlic are good sources too.
Vitamin E
This vitamin is a tiny powerhouse for our hair because it stimulates hair growth, helps to repair damaged follicles and conditions our hair from root to tip. Definitely a good one to be including on a daily basis. It’s also an antioxidant (we heart them!), good dietary sources are coconut oil, olive oil, spinach, avocado, nuts and sunflower seeds.
Biotin
A water-soluble B vitamin, a lack of which can cause brittle hair and leads to hair loss. Biotin rich foods include wholegrain, liver, egg yolk, soy flour and yeast. For some, an excuse to cover your toast in marmite…
Antioxidants
We’ve been harping on about them the whole time but what are these little guys? Okay, so as our bodies convert food into energy it creates by-products known as free-radicals. Despite their hippy name, these free-radicals have the potential to damage human cells. Think of antioxidants as a miniature army. According to the NHS website, they are chemicals thought to fight against the harmful effects of the free-radicals. So including plenty of these in your diet will definitely help not just your hair but your whole well-being.
If you’re up for ditching the junk and embracing the clean and wholesome, then please let us know how you get on! We’d love to hear your healthy eating stories that gave you super strong hair or if you have any tips of your own to share with us. Real life experiences inspire others so feel free to share. Good luck!
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Written by: Kerry Dolan