Strong and healthy hair is something many people want. And, while your hair's health is heavily influenced by things beyond your control, such as genetics and environmental factors, there are some ways to improve its condition. Your lifestyle in general, and your diet in particular, have a significant impact on the overall state of your hair.
While poor nutrition can cause hair loss and make it look lifeless, a well-balanced diet rich in the necessary nutrients can stimulate hair growth. As a result, it is critical to develop an effective hair care routine that incorporates the proper hair care products as well as foods beneficial for your hair. So, before you go to https://scissortec.com/ to buy yourself a pair of professional shears to trim your hair regularly, which is also vital, make sure to follow a healthy diet.
Below, you'll find several essential nutrition tips for strong, shiny hair, ranging from eating more healthy fats, staying hydrated, and adding more berries to your diet to eating products high in beta-carotene and getting enough protein with your meals, among other things. Continue reading to keep your hair healthy!
1. Eat More Healthy Fats
Eating more healthy fats can help keep your hair healthy. Foods rich in essential fatty acids, such as nuts, seeds, fish, and avocado, can do wonders for your hair, as these contain a lot of nutrients that are important for hair growth and overall health.
These products are full of vitamins A and E, which are antioxidants that protect your hair from damage caused by free radicals. Vitamin A is also an essential vitamin needed for producing sebum, which is the substance that keeps your scalp and hair hydrated. Nuts, seeds, and fish also contain zinc, another nutrient that moisturizes the scalp and prevents dandruff.
Eating fish that is high in omega-3 fatty acids, such as salmon, sardines, and mackerel, and supplementing that intake with flaxseeds and chia seeds can promote hair growth and prevent hair loss. These fatty acids also protect your hair from sun damage. Additionally, eating foods rich in protein will help you get more iron, and with it, more oxygen, which is essential for hair growth.
2. Eat More Berries
Berries are an excellent source of antioxidants, a type of nutrient that helps reduce the damage caused by free radicals. When free radicals attack your hair, they break down its fibers and prevent it from growing properly. To prevent free radical damage, you should incorporate berries into your diet. Other antioxidant-rich foods include coffee beans, green tea, blueberries, pomegranates, red grapes, sweet potatoes, kale and spinach.
3. Stay Hydrated
Drinking water is an essential part of any health regimen because it helps keep you hydrated as well as cleanse your body of toxins. However, water also has a direct impact on your hair's health. Hydration is essential for most biological processes within your body, including cell growth and cell repair. As a result, keeping your body adequately hydrated can help promote hair growth and prevent hair loss.
4. Add More Protein With Your Meals
Protein is the fundamental building block of everything in your body, including hair and skin cells. Its lack might make your hair dull and brittle. Hair loss may occur if your body is unable to repair damaged protein molecules. Finally, inadequate protein intake may cause dry skin, leading to dandruff or a flaky scalp. To improve your hair and skin condition, you need to increase your protein intake by adding more sources to your meals - these include lean meats, dairy products, or fish, among others. The recommended daily protein intake is 0.36 grams per pound of body weight for adults over 18 years old. For example, if you weigh 140 pounds, you’ll need about 56 grams of protein per day.
5. Eat More Tomatoes And Broccoli
Tomatoes are an excellent source of lycopene and vitamin C, two nutrients that help create collagen for stronger skin and hair. Lycopene is also known to slow down the aging process, while vitamin C increases the blood flow to the scalp and follicles, stimulating new hair growth. Broccoli contains vitamin C, potassium, folate, and calcium, essential for healthy skin and hair. Potassium plays a vital role in blood pressure regulation, while folate prevents anemia which can lead to hair loss. Calcium is important for cell division which promotes faster growth of new cells, including new hair.
6. Eat More Eggs
Eggs are one of the best sources of biotin, an essential nutrient that plays a crucial role in promoting healthy hair. Biotin helps your body metabolize fats and sugars, which is why it is important for all cells, including hair cells. If you don't consume enough biotin, your hair may suffer from breakage, dryness, and other common issues. To prevent these problems, make sure to eat more eggs, especially yolks.
7. Eat More Foods Rich In Beta-Carotene
Beta-carotene is a type of carotenoid found in yellow, orange, and dark green vegetables like sweet potatoes, carrots, spinach, squash, brussels sprouts, cantaloupe, and kale. Beta-carotene is converted into vitamin A in your body, so it can be used for vision as well as hair growth. It is also an effective antioxidant that helps protect your hair and skin from damage caused by free radicals. A deficiency in beta-carotene can cause dry hair as well as an itchy scalp.
The Bottom Line
Nourishing your body with the essential nutrients, it needs for all its processes is vital also for maintaining strong and shiny hair. By adding the right foods to your diet and eating less of the unhealthy ones, you can achieve a strong, healthy head of hair that you'll be proud to show off.
So, get ready to include some of these foods in your diet and see how your hair responds!
