Healthy hair: What's Needed
The nutrients needed for healthy hair are the function of a well-rounded diet whose objective is to nourish your scalp and promote rapid lengthening of the strands. At the end of the day, remember that hair is primarily (in its most basic state) made of protein. As such, sufficient protein is required to guarantee the stoutness and solidity of your mane's structure and volume. So, if you are wondering what's needed for healthy hair, then this comprehensive guide will go a long way in giving you a fresh perspective on this subject. Let's dig in, shall we?
Food Diet for Healthy Hair
In general, the main objective food diet for healthy hair is to give you shiny, strong, and soft hair at the end of the day. Healthy hair is actually one of the many irrefutable signs of being in excellent health that is achieved by paying attention to the following tips about supplements needed for healthy hair. Speaking of which, the ideal food for a healthy hair ought to contain the following nuggets.
As mentioned earlier, the physical structure of your hair is made of hardened protein molecules known as keratin. In other words, low protein stores translate to the slower generation of this ultra-important building block that is responsible for fabulous-looking tresses. Your hair will tend to grow weaker and slower, not to mention become prone to breakage and split ends.
As far as protein sources go, the recommended food for healthy hair growth should be rich in lean meats such as organically-fed chicken, turkey, pork, mutton, lean beef and fish such as tilapia and halibut. Cottage cheeses, quinoa and tofu and low-fat mozzarella are also excellent sources of high-quality protein that can be used to fuel hair growth.
The hair follicles, where your strands originate, receive nourishment via an oxygenation process in which iron plays a central role. You see, iron ensures that the red blood cells are healthy and functionally adept enough to carry oxygen and nutrients needed for optimum hair growth and also extract carbon dioxide and waste products to and from the hair follicles.
However, as much as the level of iron in your blood may be considered to be within a normal threshold, there are still chances that you could be suffering from low ferritin levels. In simpler terms, the 'bank' of iron that your system draws to maintain an optimally functioning system could be inadequate or insufficiently nutrified. It is in such cases that without the right food for healthy hair growth your tresses become stunted and start splitting or shedding.
Luckily, the best sources of iron are easily available. Ensure that your diet has iron-rich foods such as clams, oysters, lean beef, spinach, garbanzo beans, and soybeans. Otherwise, a well-formulated selenium supplement could as well as come in handy in plugging this deficit.
Biotin is believed to interface with a bunch of cell enzymes to produce amino acids needed for strong tresses that are resistant to breakages and split ends. These amino acids, apart from promoting rapid hair growth, are also found out to be instrumental to stemming hair loss. Walnuts, almonds, carrots and cauliflower are some of the food for healthy shiny hair that you can count on for a rich supply of biotin. Supplementation with quality absorbable biotin drops also works wonders as well, especially if you are experiencing hair loss or premature balding.
4. Omega-3 Fatty Acids
Omega-3s are typically found nestled in the main cell membrane of the tissue that forms your scalp's skin. It's, in fact, the main component of the natural oils that your hair and scalp needs to stay hydrated and nourished. Intrinsically, a healthful supply of these essential and organic fatty acids is needed to prevent having an irritated scalp while allowing your hair the luxury to shine, glow and grow.
The best food for healthy shiny hair is one that has a generous supply of these highly important fatty acids. These include wild-caught salmon, fatty crustaceans like the striped sea bass or even mackerel. Alternatively, if fish is not really your thing, then exploring plant-based options like soybeans, walnuts, canola oil, and flax seeds can also go a long way in keeping your omega-3 fatty acids stores well-replenished.
Zinc belongs to a rarefied class of minerals that strengthens hair follicles and prevents characteristic hair loss or balding by binding up the proteins. It also plays a critical role in the synthesis of the natural oils needed to protect your tresses from dandruff, brittleness and dryness.
Some of the best sources of zinc worth exploring include lobster, crab, mussels, clams and oysters. Vegetarians are not left out either; pine nuts, peanuts and sunflower seeds all contain decent percentages of this essential micronutrient. Otherwise, you may have to settle for commonly available foods such as beef, pork, lamb and whole-grain cereals or bran.
Having said that, severe zinc deficiency caused by hormonal imbalance or chronic emotional stress may require an expert diagnosis from a qualified health provider followed by supplementation using absorbable and finely-formulated zinc drops such as these ones by Wellabs.
6. The B Vitamins
Folate, B12, and B6 are all involved in the creation of red blood cells that are essential in carrying nutrients and oxygen to and fro all peripheral cells in the body, including those that form the hair follicles and the scalp. In other words, if you are not getting an ample supply of B vitamins, then these cells can start starving. This makes your hair extremely prone to stunted growth, unexplained shedding, characteristic breakages or split ends.
The only way to stay ahead of this pitfall is to load up on low-fat dairy, oatmeal, chicken, beans, and pork tenderloin. Supplementation using quality vitamin B12 drops that are optimized for everyday use like these ones by Wellabs is also a valuable investment for the future health of your hair.
Vegan Diet for Healthy Hair
As unusual as its sounds, vegetables and fruits also contain a subset of crucial nutrients needed for healthy hair. And this is good news to anyone that religiously pursues a plant-based diet and is hoping to land fruits for healthy hair and skin or anyone looking to diversify their diet by eating more fibrous matter and less meat. Without further ado, here's a comprehensive outlay of the best fruits and vegetables for healthy skin and hair.
Berries are incredible sources of vitamins and compounds needed to promote healthy hair growth. And this includes vitamin C, which is one of the most potent natural antioxidants known to man. Antioxidants, as you may be aware, help shield your hair follicles from damage by harmful free radicals. These molecules, which exist freely in the environment and your body, have been linked to all manner of age-related damage including graying and hair loss.
Speaking of berries, did you know that just one cup of strawberries a day can furnish your vitamin C needs by an impressive 141%? That aside, the body also uses vitamin C to synthesize collagen, the same protein that strengthens your hair and helps you avert hair breakage, brittleness or complete balding.
Besides, ascorbic acid sourced from berries are also quite instrumental in helping the body assimilate iron from your diet. And as you are aware, low iron levels cause all manner of problems including anemia, which has been linked severally to hair loss.
Spinach is loaded with a number of important nutrients such as vitamins C and A. It also contains healthful loads of iron and folate, both of which are quite crucial for normal hair growth. Vitamin A, in particular, aids your skin in the secretion of sebum - the oily substance that moisturizes your scalp and keeps your hair looking fabulous and gorgeous.
This commonly available vegetable is so nutritious that one cup of spinach contains approximately 54% of one's daily vitamin A needs. Not to mention that spinach is also a decent vegan source of iron which fuels hair growth by ensuring that the red blood cells that transport oxygen to the root of your hair shafts are in proper shape. Eating spinach regularly can, therefore, help avert hair loss by keeping your iron supply within excellent margins.
3. Sweet Potatoes
The delicious-looking sweet potatoes are a magnificent source of beta-carotene. Apparently, the human body is able to convert this compound into standard vitamin A that then powers the fast growth of tresses. The average sweet potato tuber contains enough beta-carotene to cater to more than about four times the daily vitamin A supply needed for healthy hair.
What's more, research shows that vitamin A extracted from sweet potato has a hand in the secretion of sebum. A regular and consistent secretion of sebum is needed to keep your thirsty hair roots well moisturized and nourished. Besides, vitamin A is also thought to speed up the rate of hair growth and this makes it exceedingly easier for a woman to sport a thicker and lush-looking mane. At the same time, it stops your hair follicles from regressing thereby making it less probable for hair breakage to occur.
Avocadoes, apart from being delicious and insanely nutritious, also sit at the top of the pile of healthy fruits for hair growth for several reasons. For starters, they are a superb source of tocopherol, also known as vitamin E. This is the same vitamin that promotes hair growth and ensures that your scalp is producing enough sebum to keep dandruff away.
Secondly, just like vitamin C, tocopherol is a potent antioxidant that is key to combating oxidative stress and neutralizing the harmful effects of free radicals. Combine the two beneficial elements of avocado and you have an easy way of stopping hair loss at its tracks. In fact, a recent study shows how people who were previously battling hair loss experienced a 34.5% increase in the rate of hair growth after starting vitamin E supplementation.
That aside, vitamin E also shields the sensitive areas of the skin such as the scalp from oxidative damage, stress from free radicals and damage by external aggressors. Speaking of which, having a damaged scalp is considered by dermatologists and trichologists to be the number one cause of weak hair strands and sparse hair follicles.
In addition to this, avocados are also a first-class source of much-needed fatty acids. These fatty acids are typically not produced by your body and have to be supplied externally via dietary means. They are quite an essential building block of your skin cells and a deficiency almost always leads to hair loss.
Nuts are a convenient and tasty way to load up on a variety of essential nutrients that are needed for hair growth. An ounce of almonds, for instance, contains about 37% of a woman's daily vitamin E needs requiring for a healthy-looking mane. And although they are not exactly fruits for healthy hair and skin, they are a highly regarded source of zinc, the B family of vitamins, essential fatty acids and zinc. A deficiency is any of the above nutrients often culminates in hair loss, dull-looking hair or split ends.
Apart from promoting hair growth, nuts are linked to a rich selection of numerous health benefits including reduced inflammation and a lower risk of suffering cardiac problems.
What Vitamins are Needed for Healthy Hair?
Truth be told, the list of vitamins needed for healthy hair is a long and winding one. However, we will focus our attention on the main vitamins minerals needed for healthy thick hair that shouldn't be lack in your diet.
- Vitamin C: A healthful dose of ascorbic acid is needed for the optimum production of collagen, a protein needed to strengthen your hair strands and protect them from damage. It's also a formidable antioxidant that keeps oxidative stress at bay.
- Vitamin A: As mentioned earlier, vitamin A is key to a fast hair growth rate while also stimulating the scalp to produce enough sebum to keep your hair shiny and the follicles dandruff-free.
- Iron: Iron is central to well-functioning red blood cells that are required to ensure that hair roots are sufficiently oxygenated. And if you are wondering how much iron is needed for healthy hair, the answer lies in eating a diet with foods that are an excellent source of the mineral, especially dark green vegetables.
- Zinc: It's a micronutrient that supports the repair cycle of your hair and supports proper hair growth. Zinc deficiency also leads to telogen effluvium - an easily preventable condition that is characterized by unexplained hair loss, breakage and split ends.
What you eat is fundamental to the state of your tresses. So aside from investing in the best cosmetic hair products, it's important to remember that a beautiful mane starts in the kitchen. Excellent hair growth comes in the backdrop of a number of micronutrients that are, fortunately, quite accessible to a majority of us.