You’ve probably heard the saying, “You are what you eat.” Whether it’s the American diet, Mediterranean, Keto, or gluten-free, what you eat plays a significant role in your health. The food you consume affects everything from your heart to your eyesight. But did you know that food also impacts your hair?
The Role of Nutrition in Hair Growth
Hair is primarily composed of a protein called keratin. Therefore, ensuring adequate protein intake — and nutrients necessary for making keratin — is essential for healthy hair growth. Protein is the building block of hair, so consuming an adequate amount of protein is a must for hair growth. Amino acids, which make up protein, play a major role in the production of keratin. And it’s keratin that provides each strand of hair with structure and stability. Without enough protein, hair becomes brittle and weak, leading to breakage and hair loss. Additionally, several other vitamins, minerals, and antioxidants contribute to maintaining scalp health, promoting follicle strength, and keeping hair growing.
Foods to Feed Your Hair
Healthy hair is not just about using the right shampoo and conditioner. It also involves taking care of your hair from the inside out by eating hair-friendly foods. The following are foods that you can add to your diet to promote healthy hair.
1. Berries
Berries are loaded with beneficial compounds and vitamins that support hair growth. High in vitamin A & C, which aids in collagen production, an important protein for hair strength and promoting hair growth. Vitamin C also has antioxidant properties. Antioxidants can help protect hair follicles against damage from harmful molecules called free radicals. Research has shown that vitamin A can affect the production of sebum, which helps keep hair healthy.
2. Eggs
According to data from the U.S. Department of Agricultural, eggs are a great source of protein, biotin, and vitamin D, all nutrients that your scalp and hair need to remain in good health. Along with vitamins A and C, vitamin D is important for hair follicle health, and a deficiency in this vitamin can lead to hair loss.
3. Spinach
Spinach is a healthy green vegetable that’s loaded with beneficial nutrients like folate, iron, and vitamins A and C, all of which are important for hair growth. Without enough iron, the hair follicles can become starved of oxygen. Iron deficiency, for example, is a common cause of hair loss in women due to low iron levels during pregnancy and other hormonal shifts. Iron deficiency has also been a risk factor for the following hair loss conditions: alopecia areata, androgenetic alopecia, and telogen effluvium.
4. Sweet Potatoes
Sweet potatoes are a great source of beta-carotene. The body converts this compound into vitamin A, which is linked to hair health. Sweet potatoes are also rich in vitamin C, encouraging collagen production and hair growth. Add these to your diet if you’re looking for a simple addition to make your hair a little healthier and promote healthy growth.
5. Avocados
Avocado isn’t just a great addition to toast; it’s also chock full of omega-3 fatty acids, monounsaturated fats, vitamin C, and collagen. The nutrients in avocado decrease chronic inflammation, keeping your scalp and hair follicles ready for hair growth. Furthermore, the avocado’s anti-inflammatory properties are not only good for your hair they’re good for your heart. Research indicates that avocados reduce the risk of cardiovascular disease.
6. Oats
Packed with healthy key nutrients, including iron, zinc and omega-3 fatty acids, oatmeal contains silicon, which promotes hair growth. Try some oat milk in your coffee, or add a scoop of chia seeds to your overnight oats for an extra hair growth boost.
7. Salmon
Salmon is an excellent source of those all-important omega-3 fatty acids that keep hair healthy and growing. This fatty and delicious fish contains almost three times the amount of omega-3 fatty acids per serving than other types of fish. Fatty fish is also a great source of protein, selenium, vitamin D3, and B vitamins, nutrients that may help promote strong and healthy hair.
8. Nuts
Like avocados, nuts are a source of healthy fats, vitamins, and minerals beneficial for healthy hair growth. Walnuts, for example, contain significant amounts of omega-3 fatty acids, biotin, and vitamin E, all essential for healthy hair growth. Almonds also contain plant-based protein, which allows the body u to produce the building blocks for hair.
9. Greek Yogurt
Greek yogurt is an excellent source of protein, but this yogurt comes with another benefit probiotics. For example, research shows that mice fed beneficial probiotics developed shinier and thicker fur than mice who were not fed probiotics. This type of yogurt is also high in vitamin B5, which helps to improve blood flow to the scalp, increasing the chances for healthy hair growth.
Grow Your Hair by Growing Your Health
What you eat does play a significant role in the health of your hair. A balanced diet that includes protein, omega-3 fatty acids, vitamins (such as A and C), and minerals (such as iron and zinc) provides the foundation for stronger, thicker hair. Remember that while consuming these foods can support hair growth, It's also important to pair a great diet with The JC'S Miracle Bundle to maintain a healthy scalp for optimal hair growth and health.