It’s no secret that many people want healthy, shiny and strong hair. This is exactly why they purchase several products. However, the health of your hair depends more on what you eat than the products you use. If your diet doesn’t contain the essential macronutrients and micronutrients, you will see the negative effects, such as hair loss, sooner rather than later. Iron, biotin, and vitamin b12 deficiency have been associated with hair loss. So, you need to ensure your diet is as close to optimal as possible. Here are the tips you can follow to ensure your hair is healthy and strong.
Focus on Protein
Protein is the most crucial macronutrient for your health and your hair. Protein-rich meals should be your focus when creating a nutrition plan. Hair is mainly composed of a protein known as “keratin”, which makes it essential to eat an adequate amount of protein. When you incorporate such foods and regularly consume them, your body breaks them down into amino acids that are used to build and repair several tissues, including hair. On the other hand, inadequate intake can lead to issues such as weak hair. As for the foods, add lean meats, eggs, nuts, seeds, dairy products, etc. to complete the requirement.
Don’t Forget Vitamins and Minerals
For a lot of bodily functions, such as hair growth and maintenance, micronutrients like vitamins and minerals are as important as macronutrients. There are a lot of specific vitamins and nutrients that promote hair health. For example, the consumption of vitamin A leads to sebum production, which is an oil that keeps your hair and scalp moisturised. Similarly, zinc supports hair loss prevention, and vitamin C helps in iron absorption, which is important for preventing thin hair. Include nutritious vegetables and fruits in your diet for adequate consumption of vitamins and minerals. For instance, eat carrots and sweet potatoes for vitamin A, citrus fruits for vitamin C and nuts as well as seeds for zinc.
Incorporate Omega-3 Fatty Acids
Omega-3 plays a very crucial role in promoting hair growth and a healthy scalp. These fatty acids make a vital contribution to the production of natural oils in the scalp and provide nourishment to the hair follicles while improving the overall health of the scalp. There’s no doubt that to maintain strong and healthy hair, a well-nourished scalp is absolutely essential. Foods rich in omega-3 include salmon, chia seeds, flaxseeds, walnuts, etc. For optimal hair health and to get an adequate amount of omega-3s, aim to consume these foods consistently.
Stay Hydrated All Day
Drinking water regularly is one of the simplest yet most ignored ways to keep your health and your hair in the best possible condition. Dry and brittle hair results from dehydration, making it susceptible to damage and breakage. Your hair remains moisturised and retains its natural elasticity and shine when you are well-hydrated. This is why it’s crucial to avoid dehydration. Drinking the recommended amount of water is an ideal way to support a healthy scalp, providing a helpful hair growth environment. Aim to drink around 2-3 litres of water daily. You may need to drink even more if you sweat a lot, and vice versa.
Maintain a Balanced Diet
Keeping your diet balanced will result in better overall health as well as healthy hair. The most common mistake most people make is eating the same meals daily and eating mostly the same foods. This way, they don’t get all the micronutrients and macronutrients. Consuming a wide variety of foods helps you get all types of nutrients that contribute to better health. A diet comprising different foods from different food groups offers a balanced mix of proteins, carbohydrates, fats, vitamins and minerals, making your hair shinier and silkier. So, make sure you consume a lot of fruits, vegetables, lean proteins, etc.
Reduce the Intake of Processed Foods and Sugars
Consuming processed foods and foods with high sugar content can lead to inflammation in the body. This will impact your hair health negatively. Eating too much sugar can lead to insulin overproduction, leading to thin and weak hair. Another reason to avoid such foods is that they don’t contain essential nutrients needed for healthy hair but they do contain damaging additives. So, be mindful and consume these foods in limited amounts to ensure healthy and strong hair.
Diet plays a vital role in keeping your hair shiny, healthy, and stronger. Focusing on foods rich in nutrients and avoiding those lacking them are the easiest and simplest ways to maintain hair health. A comprehensive approach to nutrition will not only benefit your overall health but also impact your hair positively.