Content
Food that strengthens your hair: Nutritionist's tips
20.11.2023 12:30
Updated: 13.05.2024 21:22
Your diet affects different aspects of your appearance and health, including your hair.
Hair needs lots of nutrients to grow strong and healthy, and you can't actually fix your bad diet with conditioners or hair masks.
Here are some examples of food you should eat to make your hair healthier.
Protein-Rich Foods
Protein is crucial for hair health, as hair is made of a protein called keratin.
Include sources like lean meat, poultry, fish, eggs, dairy products, beans, and legumes in your diet.
Healthy Fats
Omega-3 fatty acids found in fatty fish (salmon, mackerel), walnuts, chia seeds, and flaxseeds contribute to scalp health and promote shiny, strong hair.
Vitamins and Minerals
Vitamin C is essential for collagen production, which aids in strengthening hair.
Citrus fruits, strawberries, and bell peppers are excellent sources. Iron from foods like spinach, lentils, and red meat helps prevent hair loss.
Whole Grains
Whole grains provide nutrients such as biotin, zinc, and iron. These include brown rice, oats, quinoa, and whole wheat, supporting overall hair health.
Limit Processed Foods
Highly processed and sugary foods may lead to inflammation, impacting hair health. Opt for a balanced diet with a variety of nutrient-dense foods.
Dairy Products
Dairy products like yogurt and cheese provide calcium, a mineral important for hair growth and strength.
Colorful Fruits and Vegetables
Different colors in fruits and vegetables indicate various antioxidants, vitamins, and minerals.
Carrots (rich in vitamin A), berries, and dark leafy greens contribute to overall hair health.
Nuts and Seeds
Almonds, sunflower seeds, and pumpkin seeds are rich in vitamins (like E) and minerals (like zinc), promoting a healthy scalp and strong hair.
Beans and Legumes
Lentils, chickpeas, and kidney beans are good sources of protein, iron, zinc, and biotin, supporting hair growth and preventing hair loss.
