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Food for Healthy Hair: What to Eat and What’s to Avoid

Food for healthy hair

Achieving healthy hair doesn’t always have to rely on the shampoo and conditioner you use. It doesn’t always have to do something with the costly serums or hair care products you apply on your tresses. Sometimes your lifestyle also reflects hair growth particularly your eating habits. You are what eat they say, but here we say – your hair condition is an outward sign of what you eat.

There is a range of foods that can contribute to shiny, lustrous and strong strands. And we round up the following list of enriched vitamins and mineral foods to boost your hair’s healthy growth. You might be ignoring many of these healthy foods but including these nutrients in your daily diet doesn’t only promotes a sound body but also create a noticeable result towards healthy-looking hair.

Omega 3 to fend off hair loss

Signs of hair loss for males is baldness on the temple while thinning starting from the forehead for females. Hereditary is one prominent cause, but there are also other factors to consider such as the body not getting enough nutrients it needed. Food rich in Omega 3 can promote hair fall prevention. It has the essential fatty acids and oils that supply red blood cells with hair-improving oxygen – strengthening wilted strands from roots to tip. It is important to include it on your food intake because the body does not reproduce it.

Dietary sources:

  • Fish (salmon, mackerel, sardines, trout, catfish, halibut, tuna)
  • Seafood (crab, shrimp, lobster, clams and other shellfish)
  • Oils (particularly canola oil)
  • Nuts and Seeds (almonds, walnuts, flaxseeds)




Boost healthy hair growth with Biotin

Frequent use of hairstyling tools can often lead to inevitable hair damage – leaving your hair dry, brittle and dull looking. Sometimes it takes food with a great amount of Biotin to get your hair back in shape again. Biotin also referred to as vitamin b7, coenzyme and vitamin H is known to promote hair growth at a healthy rate. Biotin supplies protein to cortex (hair’s inner layer) that breaks down to essential amino acids necessary to create a healthy cell in your hair. The result is a fuller, shinier brilliantly barnet!

Dietary Sources:

  • Nuts (almonds, walnuts, pecans)
  • Carrots
  • Avocado
  • Cold Water Fishes (sardines, salmon, tuna, trout)
  • Yeast and grains (whole wheat bread, brown rice, oats)

Antioxidants enhance collagen

Skin and body are not the only ones that are prematurely aging. If you look at your old photos and notice that your hair’s vibrancy is fading, then you might want to consider generous intake of antioxidants. Vitamin C and beta-carotene are antioxidants to sought for. Not only does it restore your hair’s youthful glow by slowing down the effect of aging but also maintain and replenishes collagen in your hair. Collagen is necessary to protect follicle’s connective tissues and guard cells in blood vessels of the scalp.

Dietary Sources:

  • Fruits (berries and citrus fruits)
  • Leafy Vegetables (artichokes, cilantro, parsley)
  • Dark Chocolate
  • Green Tea
  • Beans (black beans, kidney beans)
  • Nuts (pecans)
  • Herbs (cinnamon, oregano, turmeric, onions, cocoa, cumin, basil, ginger, thyme, garlic)

Mineral and iron-rich food for general hair growth and development

Minerals are necessary for our hair tissues (and our body in general) to function and cope up with its daily activities. Zinc is an essential mineral that plays a vital role in maintaining hair’s development. Iron, on the other hand, supplies the needed follicle nutrients for the hair growth cycle. Lack of iron in the body can result in hair shedding. It is important to note that our bodies don’t produce all the necessary minerals and irons for it to function properly, thus we eat them.

Dietary sources:

  • Dairy products (milk, yogurt, egg, cheese)
  • Red Meat and seafood in general
  • Chicken
  • Sweet potatoes
  • Daily intake of supplement can also help (500 mg silica and 30 mg of zinc)

Vitamin E to strengthen hair and prevent it from breakage.

If your hair is on the edge of breaking chances are, your hair’s exposure to heat is unbearable or you lacking the said essential vitamin. Vitamin E aids in building tissues and helping repair damaged ones Also, vitamin E when applied to the scalp can lessen inflammatory allergies. This vitamin is available in pill form but also can be found in certain foods. This product from amazon can help you boost up your Vitamin E intake its 100% All natural and Organic.

Dietary Sources:

  • Seeds and Nuts (sunflower seeds, almonds, pine nuts)
  • Dried Apricot
  • Cooked Spinach
  • Olive Oil

Be reminded…

We also have to keep in mind that anything consumed excessively is not good. You still have to eat a well-portioned balance diet. And now that you have learned to “eat the right way to a healthy hair” let’s also tackle some of the “not so healthy” food for hair. We don’t discourage you to totally step away from it, but you have to be cautious not to overeat these foods as it also has an impact on the overall hair growth.

Watch your sugar intake

Not only does it lead to health related diseases such as diabetes and obesity but sugar provides no nutritional benefits at all. And besides it “steals” the nutrients your body should be otherwise consuming to perform its bodily function, your hair growth for particular. According to American Heart Association (AHA) the ideal sugar intake for men should not exceed 37.5 grams or 9 teaspoons (150 calories) and 25 grams or 6 teaspoons (100 calories) for women. Food with high sugar content is mostly found on, sweets, cakes, diet sodas as well as fruits. Yes, though fruits are healthy sugar is still sugar no matter where they came from.

Lessen refined carbohydrates in your meal

Food that mainly made from wheat flour such as white bread, pasta, white rice has a similar effect like that of sugar because they contain glucose. Vital nutrients are stripped away and absorbed by these compounds. Recommended intake depends on your diet and calorie intake. Consult your dietitian for well-balanced carb meal.

Ditch alcohol

Alcohol is capable f ruining the zinc level on your body which slows down the necessary mineral needed for healthy hair and growth. It can lead to hair dehydration making it brittle and prone to breakage.

Avoid fast food

Most fast foods have greasy food which can make your skin, particularly your scalp oily. Pores wind up clogged resulting to hair loss.

It’s not only you who is hungry for the right food, but your hair is. Take it this way – feeding your belly with healthy foods is like feeding your hair the nutrients it needed.


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One comment

  1. the-little-home.com

    Your protein and iron bases are covered when you eat eggs. They’re rich in a B vitamin called biotin that helps hair grow. Not having enough of this vitamin can lead to hair loss. Biotin also helps strengthen brittle fingernails.

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