Who wouldn’t want to have long, luscious locks?
The shampoos, conditioners, and treatments available on the market may claim to solve every hair problem imaginable – but at the end of the day, it is ultimately your diet which affects your hair quality the most.
After all, your hair grows from its roots, and once it grows past your follicles, it is technically dead. Meaning, it cannot receive nourishment from the inside, and the only way to improve it at this point is through chemical treatments, or to use hair products that do not damage your hair cuticles.
Multiple studies have shown that nutrition impacts both hair structure and growth. Nutritional deficiencies are known to cause hair loss, changes in hair color, sparse hair growth, or in extreme cases, alopecia.[1]
Improving your hair quality through your diet is a long term commitment. But we guarantee you that it is worth it: with the help of these proteins, fats, vitamins, and minerals, you’ll have stronger and voluminous hair that will last for years.
In addition, having the right diet is definitely cheaper than seeking expensive salon treatments or products. And not only will these nutrients benefit your hair growth, as it will also positively impact other areas of your health.
Here are the top 10 foods you should eat to maintain healthy and strong hair.
- Eggs
Eggs hair masks are one of the most popular home treatments for strengthening and improving the quality of hair. Although no scientific evidence can prove that directly applying eggs can actually improve hair quality, some studies suggest that eating eggs instead may improve hair growth.
Eggs are rich in biotin, a vitamin that is needed to produce keratin, a type of protein that makes up your hair, skin, and nails. In one review, biotin supplementation was found to result in clinical improvement among patients with poor nail and hair growth.[2]
Aside from biotin, eggs are simply a great protein source in general. A lack of protein is known to cause hair loss, since hair follicles are primarily composed of protein.
- Fatty Fish
Fatty fish, such as salmon, tuna, mackerel, and herring, are rich in nutrients that promote healthy hair growth.
This category of fish contain high concentrations of omega-3 fatty acids, which are also commercially sold as fish oil. Although omega-3 is known for its benefits to heart health, this fatty acid is also known to boost hair growth by fostering the growth of proteins in the body.[3]
- Nuts
Nuts aren’t just tasty and inexpensive snack food – they’re also one of the most nutrient-dense foods out there.
In general, nuts contain plenty of omega-3 fatty acids, B vitamins, and zinc, which are all essential to maintaining healthy hair. A lack of these nutrients have been linked to hair loss.[4]
For instance, almonds
Brazil nuts, a type of nut that you may commonly find in trail mix, contain selenium, a mineral that Is known to be involved in the synthesis of hair. However, Brazil nuts are so rich in selenium (a single nut can provide up to 25% of an average person’s daily recommended selenium intake), that eating too much can do harm to your body. Too much selenium is known to cause brittle hair and hair loss. Thus, it is best to limit your brazil nut consumption for up to 4 nuts a day.[5]
Aside from hair health, the regular consumption of nuts was is known to reduce inflammation and lower the risk of heart disease.[6]
- Sweet Potatoes
Sweet potatoes are the richer, flavorful, and slightly more nutritious cousin of the humble potato.
Sweet potatoes are a great source of beta-carotene, which is a strong carotenoid antioxidant that also gives sweet potatoes their signature vibrant colors. When beta carotene enters our body, it is converted into vitamin A – a nutrient that is known to promote hair health.
Vitamin A stimulates the production of sebum, a natural lubricant, on our skin and scalp. The boost in sebum production helps keep our scalp and hair strands moisturized, preventing dryness and brittle hair.[7]
In addition, sweet potatoes are high in fiber, vitamin C, manganese, and vitamin B6. Its high fiber content will also aid your digestive system and feed the good bacteria in your gut, which will help improve your absorption of nutrients.[8]
- Avocados
Avocados have risen in popularity in recent years, as people have started taking notice of what this superfood can offer. Avocados are one of the few plant sources of healthy fats, such as monounsaturated fats and ALA omega 3 fatty acids.[9] Just like in fatty fish, these healthy fats will help improve your hair quality by stimulating the synthesis of proteins, which are the building blocks of hair strands.
Avocados are also a great source of Vitamin E, an antioxidant that can help reduce free radical damage to your body’s cells, including those located on your scalp. Vitamin E was also found to provide plenty of benefits to overall hair health, such as preventing hair loss, improving scalp circulation, regulating oil production, and strengthening the protective outer layer of hair strands.[10]
- Seeds
They may be small, but seeds are a nutritional powerhouse that you shouldn’t underestimate. Similar to nuts, seeds pack a ton of nutrients per calorie, including vitamin E, zinc, and selenium.
Certain types of seeds also contain omega 3 fatty acids – however, these are not as efficient as what you’d find in fatty fish. Nonetheless, these remain healthy additions to our diets.
Seeds also provide a good amount of protein for omnivores, vegans, and vegetarians alike.
Lastly, the best part about seeds is that you can sneak them in your diet through various ways. Larger seeds, such as sunflower seeds or squash seeds, are commonly eaten as snacks. Smaller seeds, such as chia seeds and flaxseed, can be incorporated in smoothies, salads, fresh fruit juices, yogurt bowls, and other recipes that do not necessarily involve cooking.
- Beans
Despite being one of the cheapest foods available, beans are actually considered a “superfood”, although it is often overlooked. Beans can provide nearly every nutrient that a person needs to survive: proteins, carbohydrates, fiber, and a wide variety of vitamins and nutrients can all be found within the humble bean.
One of the many nutrients that can be found in beans is zinc, a mineral that plays an important role in hair tissue growth and repair. Zinc is also known to help keep the oil glands in hair follicles function properly.[11]
- Bell Peppers
Bell peppers are actually a great source of vitamin C. It can contain up to 5 times as much vitamin C as orange, the poster child of vitamin C intake.
Aside from boosting immunity, vitamin C was also found to benefit hair growth by promoting collagen production. Collagen is another structural protein that is mostly concentrated in our skin, bones, and ligaments, although a small amount is present in the outer layers of the hair shaft.
Vitamin C also has strong antioxidant properties that can help protect your hair from damage that can be caused by oxidative stress.
- Oysters
Famed for their supposed aphrodisiac qualities, oysters are also believed to benefit the hair as it contains high concentrations of zinc.
Zinc supports hair growth as it is essential to the cellular processes that undergo throughout the hair growth cycle.[12]
Take note, however, that too much zinc can be harmful for your hair as well, as it can lead to hair loss. Thus, it is only advisable to acquire zinc from food sources rather than supplements (unless prescribed by your doctor) to avoid consuming excess zinc.
- Meat
Meats are one of the prime sources of protein in nature, along with other nutrients that support hair growth. The high protein content of meat will greatly benefit the growth of new hair strands, as well as repairing and strengthening hair follicles.
Red meat also contains iron, a mineral that increases the production of hemoglobin, which can aid the distribution of oxygen to your hair follicles.
Additional Tips For Healthier Hair
Apart from following the right diet, your lifestyle also plays a huge part in your hair health. After all, your hair is exposed 24/7 to toxins and other environmental aspects that may harm its health. Here are some tips you can follow to minimize hair damage as much as possible.[13]
- Use Sulfate-Free Shampoo. Shampooing your hair everyday (or every other day) is a healthy habit that cleanses your scalp and hair of the oils and dirt that have accumulated throughout the day. Unfortunately, many of the commercially available shampoos contain sulfate, a chemical that can damage your hair follicles over time. Next time you’re shopping for shampoo, always choose the sulfate-free variant that can gently cleanse your scalp.
- Condition Regularly. Some people may not feel the need to condition their hair. However, treating your hair with a leave-on conditioner at least once a week can help keep your hair smooth and shiny, qualities that are highly desired when it comes to hair.
- Use The Right Brush. Although all brushes and combs serve the same purpose (de-tangling your hair), certain types suit specific hair types better. For instance, people with finer hair may seek to reduce frizz while adding volume, which can be achieved by boar bristles. On the other hand, people with curly hair are advised to use synthetic fiber brushes, as they’re made of more flexible material.
- Protect Your Hair From The Sun. Too much sun can dry out your hair, which can lead to brittleness and breakage. Wearing a hat or using an umbrella will protect your hair from the harmful UV rays, especially if you will be spending a long time outdoors.
- Get Regular Haircuts. Getting your hair regularly trimmed will help minimize split ends and breakage. Ideally, you should have a haircut every 6 to 8 weeks.
Conclusion
Your hair is one of your most noticeable features. Thus, taking good care of your hair is crucial for maintaining healthy locks that you’ll feel proud to step out with.
Aside from your hair, these foods will also benefit other parts of your health – a win-win for you!
Lastly, make sure that your habits and lifestyle allow your hair to thrive by minimizing environmental or physically induced damage.
References
[1] Guo, E. L., & Katta, R. (2017). Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatology practical & conceptual, 7(1), 1–10. https://doi.org/10.5826/dpc.0701a01
[2] Patel, D. P., Swink, S. M., & Castelo-Soccio, L. (2017). A review of the use of biotin for hair loss. Skin appendage disorders, 3(3), 166-169. https://doi.org/10.1159/000462981
[3] Kang, J. I., Yoon, H. S., Kim, S. M., Park, J. E., Hyun, Y. J., Ko, A., Ahn, Y. S., Koh, Y. S., Hyun, J. W., Yoo, E. S., & Kang, H. K. (2018). Mackerel-Derived Fermented Fish Oil Promotes Hair Growth by Anagen-Stimulating Pathways. International journal of molecular sciences, 19(9), 2770. https://doi.org/10.3390/ijms19092770
[4] Finner A. M. (2013). Nutrition and hair: deficiencies and supplements. Dermatologic clinics, 31(1), 167–172. https://doi.org/10.1016/j.det.2012.08.015
[5] Dresden, D. (2019, April 12) Top 5 foods for hair growth. Retrieved on November 19, 2020 from https://www.medicalnewstoday.com/articles/324949
[6] Jenkins, D. J., Kendall, C. W., Marchie, A., Parker, T. L., Connelly, P. W., Qian, W., Haight, J. S., Faulkner, D., Vidgen, E., Lapsley, K. G., & Spiller, G. A. (2002). Dose response of almonds on coronary heart disease risk factors: blood lipids, oxidized low-density lipoproteins, lipoprotein(a), homocysteine, and pulmonary nitric oxide: a randomized, controlled, crossover trial. Circulation, 106(11), 1327–1332. https://doi.org/10.1161/01.cir.0000028421.91733.20
[7] Everts H. B. (2012). Endogenous retinoids in the hair follicle and sebaceous gland. Biochimica et biophysica acta, 1821(1), 222–229. https://doi.org/10.1016/j.bbalip.2011.08.017
[8] Julson, E. (2019, January 9) 6 Surprising Health Benefits of Sweet Potatoes. Retrieved on November 19, 2020 from https://www.healthline.com/nutrition/sweet-potato-benefits
[9] WebMD. (2020, July 14) Avocado. Retrieved on November 19, 2020 from https://www.webmd.com/food-recipes/all-about-avocados
[10] Ferreira, M. (2019, March 7) How Vitamin E Can Benefit Your Hair. Retrieved on November 19, 2020 from https://www.healthline.com/health/beauty-skin-care/vitamin-e-for-hair
[11] McDonell, K. (2016, August 6) The 5 Best Vitamins for Hair Growth (+3 Other Nutrients). Retrieved on November 19, 2020 from https://www.healthline.com/nutrition/best-vitamins-hair-growth
[12] Karashima, T., Tsuruta, D., Hamada, T., Ono, F., Ishii, N., Abe, T., Ohyama, B., Nakama, T., Dainichi, T., & Hashimoto, T. (2012). Oral zinc therapy for zinc deficiency-related telogen effluvium. Dermatologic therapy, 25(2), 210–213. https://doi.org/10.1111/j.1529-8019.2012.01443.x
[13] Hairclub. (n.d.) 8 Hair Healthy Habits Everyone Should Practice. Retrieved on November 19, 2020 from https://www.hairclub.com/blog/8-hair-healthy-habits-everyone-should-practice/
