It’s common knowledge that what you eat has a huge impact on your health. However, it’s not so well known that what you eat has just as big an impact on the health of your hair. If you’d like to prevent hair loss, or even possibly reverse it to some extent, here are the items you should make an extra effort to include in your diet.
1. Omega 3 Fats
Everyone knows by now how important omega 3 fats are for your brain health; but it turns out they’re also good for your hair. They nourish your follicles and make your hair more elastic, preventing it from breaking easily. However, your body can’t produce these essential fats on its own. Get the nourishment your body needs by incorporating foods such as salmon, kale, flax seeds, walnuts, and Brussels sprouts into your diet.
Not only does zinc help your body tissues repair themselves, it regulates your hormones and helps maintain the oil-producing glands on your scalp that aid in hair growth. It’s recommended that you get 11 milligrams of zinc each day. Too much zinc can actually lead to hair loss, so don’t go overboard on things like chickpeas, oysters, liver, and beef.
Your body is made up of a wide variety of proteins, and your hair is no exception. Not only is too little protein in your diet linked to hair loss, it’s also linked to graying hair. Good sources of protein include beans, lentils, chickpeas, Greek yogurt, eggs, and any kind of meat.
Iron helps deliver blood, and therefore oxygen, to your body’s cells, including those in the scalp. There is a clear correlation between iron deficiency and hair loss, so be sure to get enough iron by eating red meat; turkey; dark, leafy greens; egg yolks; and shellfish.
5. Vitamins A and C
Both of these vitamins contribute to your body’s production of sebum, the oily substance secreted by your hair follicles that keeps your hair from breaking off. Vitamin C increases the amount of iron in your blood, which increases the amount of oxygen that circulates to your scalp. Eat foods such as spinach, broccoli, pumpkin, and sweet potatoes to increase your intake of these vitamins.
About 68% of the population is deficient in this important nutrient that has a wide range of effects on your body, including hair growth. Foods high in magnesium include spinach, almonds, pumpkin seeds, and cashews.
While you may not have heard of this element before, it plays an important role in stimulating the hair follicles and keeping hair growth going. Not enough selenium in your diet can lead to reduced hair growth or hair loss, so be sure to consume selenium-rich foods such as shrimp, tuna, and Brazil nuts.
As crucial as it is, this one tends to remain a mystery to most people. Biotin is often used in hair products because it helps maintain color and stimulates circulation in your scalp. To give your diet a biotin boost, snack on dairy products and nuts.
What other hair loss remedies have you heard about? Let us know in the comments below!
About the Author: Elaine Preimesberger is a health and science writer who has a bachelor’s degree in Biology and an MSc in Neuroscience. If you’re looking for more information on ways to prevent or cure hair loss, Elaine recommends contacting NuHart.com. Elaine currently lives in Minnesota.