Eating Right for Healthy Hair

1. Have a healthy balanced diet

Nutritional responses to preventing hair loss are simple common sense approaches to keeping you, your hair, and your scalp healthy. A healthy body is more likely to have healthy hair than an unhealthy one. It is possible that hair loss can be slowed by a healthy diet filled with vegetables and fruits. There are some vitamins and minerals that can be especially helpful in promoting healthy hair and thus preventing hair loss.

2. Consume plenty of iron

Iron is an essential mineral that is known as heme iron in animal food sources and non-heme iron in plant sources. Too little iron can lead to anaemia which disrupts the supply of nutrients to your follicles, potentially increasing hair loss. To avoid this, be sure to make iron-rich foods are regular elements in your diet.

• Red meat, chicken and fish are good sources of iron.
• So are green vegetables such as broccoli, spinach and kale.

3. Eat enough protein. 

Protein is essential for strong hair. A deficiency in protein can lead to dry and weak hair, and ultimately, hair loss. Adequate protein can help to provide the amino acids that strengthen hair. It is often included in shampoos, but it's protein from your diet that will really help improve the condition of your hair and prevent hair loss.

• Get protein by eating seafood, poultry, milk, cheese, yogurt, eggs, beans, pork tenderloin, soy, lean beef, and protein bars.
• Vegans, dairy-free consumers, and others can get good non-animal protein from tempeh, tofu, wholewheat bread, peanut butter, brown rice, lentils, quinoa, nuts, seitan, beans, and broccoli.

4. Consume Vitamin C

Foods with plenty of vitamin C help in the good absorption of iron, so try to combine iron-rich foods with those that are high in vitamin C to get the most out of the iron. Vitamin C also help with your body’s production of collagen, which in turn strengthens the capillaries which supply your hair shafts. Good sources of vitamin C include:

• Citrus fruit, green leafy vegetables, salad, baked potatoes and tomatoes.
• Blueberries, blackberries and strawberries are also good sources.

5. Ensure you get enough Omega-3 fatty acids

These fats keep hair healthy and have a role in preventing hair from becoming dry and brittle.They are found in the cells that line your scalp, and also help keep your hair and scalp hydrated. They are important fats that your body cannot make itself, but have to be obtained through your diet.

• Include plenty of oily fish in your diet, such as tuna, salmon, and mackerel
• You can also get these acids through seeds and nuts, particularly flaxseeds, pumpkin seeds, and walnuts.

6. Eat foods rich in biotin

Biotin is a B vitamin that is water soluble. It is of particular importance for your hair, as a deficiency can cause your hair to become brittle and could accelerate hair loss. Good sources of biotin include whole grains, liver, egg white, soy flour, walnuts and yeast.

• Whole grains are also a good source of zinc. A deficit of zinc can contribute to a dry, itchy scalp and hair loss.

7. Consider taking supplements

Talk with your medical practitioner first, but you might like to consider using supplements to prevent hair loss. The types of supplements to inquire about include biotin, inositol, iron, vitamin C, and saw palmetto.

8. Know what to avoid eating

As well as knowing what’s good to consume, it’s best to know what to avoid too. The basic rules of a healthy balanced diet always apply, but there are a few particular things that can contribute to hair loss. The artificial sweetener, aspartame, has been cited as a cause of hair thinning and hair loss. Food additives can also have a negative effect.

• Very low-calorie liquid diets deplete your energy in a major way, and such diets can cause hair loss.
• Raw egg whites contain a substance that binds biotin, which prevents its absorption.