Have you spent hours in the hair care aisle, trying to figure out which shampoo and conditioner will “fix” your hair? Suffering from brittle or dry hair is a frustrating problem that many people deal with. We’re going to let you in on a little secret.
The key to brilliant, beautiful hair is actually in your diet, not your shampoo bottle. (Though a good shampoo never hurt.)
Keep reading to learn what seven hair nutrients you need in your diet for a healthy head of hair. And what foods to eat to get them.
1. Omega-3 Fatty Acids
Omega-3s are essential for healthy hair. They’re also very easy to miss in your regular diet.
Omega-3s are one of the best nutrients for hair growth. They help increase circulation to your scalp, which can help the hair grow.
Omega-3s also will reduce inflammation in hair follicles. Inflammation is often what causes hair to fall out.
The proteins present in omega-3s are good for both your hair and your skin.
The primary way to incorporate these in your diet is through fish. The smaller the fish, the better. Think mackerel, anchovies, and sardines.
Not your cup of tea? Try taking a daily omega-3 supplement. It’s an easy way to incorporate it regularly into your diet.
Most of these supplements are made out of fish oil. If you are a vegetarian, you can look for specially marked supplements. Or, you can eat a diet rich in seaweed, chia seeds, and edamame.
2. The B Vitamins
All of the B vitamins are your friends, especially B-6, B-12, and Biotin. The B vitamins come with a whole suite of benefits for your hair health. They strengthen your hair follicles and can prevent graying and hair loss.
They can also stimulate growth, and make your mane shinier.
In terms of diet, think whole grains and leafy greens. Things like brown rice, quinoa, and swiss chard are great sources of B vitamins. As are chicken, nuts, and eggs.
Putting together a lot of these ingredients into a grain bowl is a great way to get your B vitamins for the day.
That being said, to reap the maximum effects of your B vitamins, it’s best to take all of them together. So for maximum benefits, you might want to try a supplement or some hair care gummies to meet your vitamin B quota.
3. Zinc
Zinc is one of the best nutrients for healthy hair.
Zinc deficiency is a common cause of hair loss. Without it, the oil glands in your scalp won’t work properly. This means that you need to infuse your diet with good sources of this hair nutrient.
Look to shellfish (oysters in particular), legumes, and red meat for good sources of zinc. If you’re hesitant about red meat in your diet, only incorporate small amounts every week. That’s enough to start reaping the benefits.
For maximum effects, your red meat should be grass-fed and of high quality.
4. Vitamin E
You’ve probably heard people say this before: antioxidants are important for your health. Your hair is no exception, and that’s where Vitamin E comes in.
Oxidative stress and free radicals will break down the hair follicles in your scalp. Vitamin E’s antioxidants can combat this effect.
You can find Vitamin E in broccoli, vegetable oils, nuts, and seeds. Leafy greens are also a good source of Vitamin E.
As with all of these nutrients for healthy hair, you won’t see results overnight. Incorporate these foods into your regular diet, and over time you will definitely notice a difference.
5. Iron
Iron is great for circulation. It will bring oxygen to your scalp, giving your hair what it needs to grow longer and faster. A lot of people are iron deficient, and this can lead to hair loss.
So how do you make sure you are getting enough iron? You can treat iron deficiency by consuming foods with folic acid in them. Spinach is a great source of folic acid.
You can also boost your iron intake by eating lots of eggs, meat, and lentils. Iron-rich foods will strengthen your individual hair strands. It will also help repair the ones that are damaged.
6. Vitamin D
Vitamin D is one of the most important hair nutrients. You can receive it naturally through sunlight. But what happens if you aren’t getting enough sun?
Vitamin D stimulates cell growth, including hair follicles. So if you’re trying to grow long and beautiful hair then this one is for you.
Mushrooms and egg yolks will give you a nice boost of vitamin D. But sometimes it’s hard to get enough from these natural sources, and you will need to rely on foods that have been fortified with vitamin D.
Good fortified foods include orange juice, soy milk, and cow’s milk. Check the label to find out for sure.
There are even some cereals that are fortified with vitamin D. This makes it so that you can start your day with a healthy dose of this great hair nutrient, added Hair and Skin Science.
7. Selenium
Selenium is one nutrient that you might not have heard of. But even so, you need it in your diet.
Selenium will regulate hair growth. It will also help rid you of dandruff. So if you have been struggling with little white flakes on your scalp, it’s a good idea to make sure you’re getting enough selenium.
Selenium is a mineral that can be found in soil. But you can also encounter it in foods, too. Butter, whole grains, fish, and garlic are all great sources of selenium.
Make Hair Nutrients Part of Your Diet
So often, we think the solution to misbehaving hair lies in another fancy product or shampoo. The truth is, many of your bad hair days can be fixed by tweaking your diet.
