It is no secret that in order to have healthy hair, we must make sure we are having a rich and healthy diet, too. Just like it happens with skin care, hair care will reflect what is happening on the inside. Therefore, we need to start relying less on hair products and start focusing more on our eating habits. There are several key nutrients that make up each cell of our hair and making sure we are having the right intake of such nutrients will help us keep our hair healthy, shiny, and strong, without a doubt.
The very first nutrient we need to pay attention to is protein. Hair is made of protein, so we must make sure we are having enough protein in our diet is essential for it to grow strong and healthy. This protein also prevents your hair from becoming dry, brittle, and weak, and a lack of protein can even result in limited hair growth and hair loss. In order to add more protein into your diet, opt for chicken, turkey, fish, dairy, and eggs. Legumes and nuts are also great sources of protein we can add to a vegetarian diet.
Another very important nutrient that has been linked to significant hair loss is iron. The hair follicle and roots are feed by a blood supply that needs to be nutrient rich. Whenever we are below the appropriate levels of iron, we might end up experiencing anemia, which disrupts the supply of the nutrient to the follicle, affecting the hair growth cycle and even resulting in shedding. In order to raise our levels of iron, we should add red meat, chicken, and fish to our daily diets. If we prefer vegetarian alternatives, adding lentils, spinach, broccoli, and kale should do it.
Omega-3 fatty acids are fats that our body does not produce by itself, so we should be including them in our daily diet. These fatty acids are important to consume, as Omega-3 is an essential component of the cells in our scalp and hair that keep them hydrated. If we are under a diet that is poor on fatty acids, our hair and scalps could suffer from dehydration. The best way to include these acids into our diet is by adding oily fish like salmon, herring, sardines, and trout. Pumpkin seeds, avocado, and walnuts are rich in Omega-3 acids, too.
Last but not least, we want to make sure we are having enough minerals to protect our scalp and keep it healthy. Minerals like zinc and selenium are some of the most important ones, and a lack of them can result in severe hair loss, as well as dry and flaky scalps. Some of the best sources of zinc include fortified cereals and whole grains, oysters, beef, and eggs.