Are your strands looking a bit lackluster after a summer of frying them in the sun and soaking them in chlorinated water? This is a great time of year to focus on consuming foods that will support healthy hair growth.
It is important to remember that the strength and shine of hair is an external reflection of our internal health. Just like any other part of the body, a balanced diet is necessary to fuel the cells and processes required for hair growth. As we age, hair regenerates at a slower pace and looses some of its elasticity, so it becomes even more important to provide our bodies with the nourishment required to maintain the strength of our hair.
Nutrients we consume fortify the hair follicle and the scalp to promote longer, stronger, more beautiful hair. The one macronutrient of particular importance is PROTEIN. Protein is the building block for hair and it is essential to keep the hair follicle strong. It is so common for women to skimp out on protein in their diet, but it is vital for the integumentary system (hair/skin/nails).
Here is a brief description of the vitamins and minerals that play particularly important roles in hair growth:
- B complex vitamins (biotin, niacin, cobalamin): to increase scalp circulation and rejuvenate hair follicles for shine and thickness
- Omega-3 fats: a component of the hair shaft, aka “essentail fatty acids” because the body cannot produce them so they must be consumed through the diet & are important for skin and scalp health
- Zinc: regulation of androgen production (a hormone associated with hair growth); especially important for those who heavily exercise, as high amounts of zinc are lost through sweat
- Vitamin D: important in the hair follicle cycle; it is important to increase dietary vitamin D consumption during the the fall & winter months when we do not absorb as much from sunlight
- Vitamin C: for collagen production (collagen surrounds hair strands, but natural aging causes collagen to break down leading to hair breakage)
- Vitamin E: aids in body’s ability to produce keratin & is used to nourish damage and prevent hair breakage
- Iron: necessary to carry oxygen to the hair follicle for growth; commonly deficient in women who do not consume red meat
How can you ensure you are consuming these nutrients in your diet? Consider adding these protein-rich foods:
- Salmon – this fish is a wonderful source of omega-3 fatty acids and vitamin D, purchase fresh, wild salmon from a trusted market to ensure that you are getting a high quality fish
- Eggs – the yolk is a fantastic source of iron and biotin, while the egg white give you a serving of protein
- Walnuts & flaxseeds – provide essential omega-3 fats, add these to a trail mix for an on-the-go snack or chose flaxseed or walnut oil for cooking
- Almonds & sunflower seeds – great sources of vitamin E, combine them with your walnuts in a healthy trail mix
- Greek yogurt – high-protein yogurt rich in vitamin D, be sure to chose a brand that is low in sugar (these yogurts are thick and hearty!)
- Oysters – along with being an aphrodisiac, they are a great source of zinc
- Quinoa – an ancient grain that is rich in B complex vitamins, it is a great high-protein alternative to rice or pasta
- Beans/legumes – great sources of iron, B-complex vitamins, add them to your salad to get some protein with your greens
- Chicken & Beef – your standard, high biologic value animal protein sources! purchasing pasture-raised chicken and grass-fed beef not only eliminates synthetic hormones and antibiotics, but also ensures a meat with a higher nutrient profile
So instead of heading to the store to purchase the latest and greatest shampoo/conditioner ($$$$), head to your fridge and grab one of these high-protein foods to eat your way to luscious locks.