Hair needs a variety of nutrients to stay healthy such as:
- Zinc – benefits hair follicle health and is a cofactor for so many enzyme reactions in the body.
- Antioxidants – vitamin E, C and A.
- B vitamins especially biotin which is needed to make keratin to rebuild hair shingles and B5 pantothenic acid supports adrenal glands which helps stimulate hair growth.
- Vitamin D – low levels are often found in people with hair loss.
- Protein – hair follicles are mostly made of protein so sufficient is needed for strong healthy hair.
- Essential fatty acids – nourishes hair, decreases inflammation, and supports hair thickening.
Foods to enjoy
1. EGGS
Eggs are a great source of protein containing all of the essential amino acids. They are also a good source of biotin which is needed for healthy hair.
- Vitamin C helps to absorb iron from eggs so enjoy a glass of fresh orange juice with your scrambled eggs on toast.
2. BERRIES
Berries are packed full of antioxidants including vitamin C which is needed to create collagen to strengthen hair and prevent it from becoming brittle.
- Replace your afternoon biscuit or chocolate bar with a handful of blueberries and almonds.
3. WILD CAUGHT FISH
Fish such as wild Alaskan salmon, sardines, mackerel and herring contain omega 3 fatty acids which are essential fatty acids that decrease inflammation and support hair thickening. It’s also a great source of protein, vitamin D, B vitamins and selenium.
Grilled mashed up sardines and cherry tomatoes on toast makes a speedy nutritious lunch and a splash of apple cider vinegar and a pinch of salt. Opt for wholemeal sourdough bread to make it even better.
4. SWEET POTATO
And other orange vegetables are high in vitamin A
- Swap white potatoes for sweet potatoes or mix the two for a more nutritious mash.
5. NUTS AND SEEDS
A great source of zinc, essential fatty acids and B vitamins. Pumpkin Seeds are bursting with zinc. Walnuts are rich in omega 3 fatty acids. Brazil nuts have been associated with creating new hair. Too much however may make hair brittle so stick to just a few.
- Add a tablespoon of seeds to a smoothie for a nutrient packed breakfast or mid-afternoon to avoid a slump. Grinding seeds in a coffee grinder makes the nutrients more bioavailable (usable for the body).
6. GREEN LEAFY VEGETABLES
Spinach, kale and Swiss chard contain folate, iron, vitamins C and A which promote health hair growth.
- Kale crisps are a delicious healthy snack. Remove the tough stalks and drizzle olive oil and a pinch of salt over them. Massage together and spread on a baking tray. Bake in the oven for 15 mins at a low temperature until crispy but not burnt.
7. AVOCADO
A great source of the antioxidant vitamin E and essential fatty acids which are building blocks for our cells.
Foods to avoid
1. TRANS FATTY ACIDS
Increase in inflammation and DHT leading to hair loss. Avoid hydrogenated oils which contain trans fats eg soya oil and corn oil.
2. SUGAR
Sugar interferes with the absorption of nutrients required for healthy hair. It also may cause hormone balance, insulin resistance, increased DHT and inflammation.
3. PROCESSED FOOD
Often contain unhealthy fats, sugar and sodium.
4. ALCOHOL
Increases inflammation and liver toxicity which may impacts the thyroid causing hair loss.
5. CAFFEINE
Dehydration, hormone imbalance, hair loss.
- Swap coffee or tea for green tea which may reduce hair loss.
