How Nutrition Helps Improve Hair Health and Strength
Keeping your hair healthy, strong, and shiny after summer is up to you, and knowing which foods to eat will help you achieve fantastic hair and a beautiful look. Learn how to care for your hair through nutrition!
I’m sure you’ll agree with me. When you have beautiful, silky, and shiny hair, you feel so much more beautiful. Or handsome! Men also care about their hair.
We all know and widely use hair masks, conditioners, and serums—they’re fantastic alternatives for achieving gorgeous hair. But to strengthen hair and maintain its health, it’s not enough to just focus on its external appearance.
If we want to ensure our hair lives a long and healthy life, the first step is to identify its enemies so we can fight them. The second is to find powerful allies to help us achieve our goal, such as knowing which foods to eat.
What Are the Main Causes of Weak and Damaged Hair?
Stress: The Main Enemy of Hair
The pace of life we lead and the continuous stress we are subjected to become one of the main causes of why hair becomes weak and brittle, loses vitality, and becomes more fragile, dry and dull.
Stress constricts blood vessels and increases sebum production, preventing nutrients—vitamins and minerals—from reaching the hair follicle (the part of the scalp that receives nourishment). The scalp becomes congested. This congestion is so severe that hair begins to break or falls out altogether.
But that’s not all! Stress increases cortisol levels (a hormone released in response to emergency situations). It increases cravings for foods high in carbohydrates, sugars, and fats. Unfortunately, consuming these types of foods reduces the intake of fruits and vegetables, legumes, and fish, all of which are crucial for preventing weakness, hair loss, and alopecia.
Of course, there are other factors (hormonal, metabolic, summer sun, straighteners and dyes…) that influence the condition of our hair and hair loss. But for me, one of the main enemies of hair is undoubtedly stress. Learning to manage it will be key to taking care of it.
Also Read: Nutrition For Healthy And Strong Hair
What Foods Should You Eat for Stronger and Healthier Hair?
Food: Our Greatest Ally for Hair Growth and Strength
To show off strong and beautiful hair, our best ally is a healthy and balanced diet that ensures there are no deficiencies, especially by eating foods rich in:
Protein-Rich Foods Help Build Healthy Hair
Protein-rich foods help us build healthy hair. Although the main sources are animal-based (dairy, eggs, fish, meat, etc.), we should reduce our consumption of these and increase our intake of plant-based proteins. So now is a good time to start consuming other alternatives, such as plant-based milks, tofu, or seitan.
Healthy Fats Help Keep Hair Nourished and Hydrated
- Vegetable fats help keep hair nourished and hydrated.
- Eating foods like avocado on toast at breakfast, adding nuts and seeds to salads, and always using olive oil are excellent ways to boost their benefits.
Iron-Rich Foods Support Hair Nutrition and Growth
- Iron promotes microcirculation and facilitates the delivery of nutrients to the capillary bulb.
- Whole grains, legumes, and leafy green vegetables are excellent sources.
B Vitamins Support Hair Growth, Density, and Shine
B vitamins, such as biotin and panthenol, are ideal for accelerating hair growth, increasing its density, and enhancing its shine. Brewer’s yeast is a particularly noteworthy food. Simply add two teaspoons to your yoghurt to reap the benefits of this wonderful ingredient.
Simple Dietary Changes for Better Hair Health
To make it a little easier for you, here’s a sample infographic for better hair health.
As you can see, these are effortless foods to eat, incorporate, or enhance (if you already consume them), but with super effective results.
Also Read: Healthy Eating And Its Benefits For Hair
