We are what we eat and the condition of our hair is very often a reflection of our diet. Unhealthy looking, lank hair can be linked to a poor diet, whereas a woman with thick glossy hair probably eats a healthy diet packed full of essential vitamins and minerals. So if your hair is falling out in handfuls and breaks easily every time you run a brush through it, perhaps it is time to look a little more closely at your daily diet and start eating the right foods.
Healthy Hair Vitamins
There are three key vitamins that help to keep hair nice and healthy. These include:
- Vitamin A – contains antioxidants that keep your scalp in good condition. Antioxidants also protect hair from damage caused by everyday pollution: they make the hair stronger, help it to grow faster and longer, prevent it from breaking too easily and give it greater body.
- Vitamin B complex – this group of vitamins helps to slow down the aging process, which means your hair is less quick to turn grey and less likely to weaken and fall out. The B vitamins also help to give your hair a nice shine.
- Vitamin E – promotes blood circulation and a healthy scalp, which keeps the hair well nourished. Women with curly hair will benefit from eating Vitamin E rich foods because their hair will be less prone to frizz and split ends.
Top Foods for Healthy Hair
- Walnuts – as well as being a tasty snack, walnuts contain large amounts of Vitamin E, omega-3 fatty acids, biotin and copper. A biotin deficiency can lead to hair loss, so if your hair is thinning, this could be the reason why. Copper also helps your natural hair colour to shine through.
- Oily fish – any type of oily fish is great for healthy looking hair. Oily fish such as salmon, herrings, mackerel and sardines are packed full of omega-3 fatty acids, which promote a healthy scalp and keep the hair naturally hydrated. Omega-3 fatty acids are one of the few essential nutrients the body can’t make and if we don’t get enough in our diet, our hair soon begins to suffer.
- Eggs – besides being a great source of protein, eggs (just one of a range of dairy products that contain high levels of protein) also contain four essential minerals: iron, zinc, selenium and sulphur. All of these minerals are important for healthy hair, but an iron deficiency (anaemia) is a very common reason why women suffer from hair loss. A zinc deficiency is another cause of hair loss.
- Spinach – a great source of iron, Vitamin C and folic acid, spinach keeps your hair follicles in good condition and promotes a healthy scalp.
- Sweet potato – eat sweet potato to keep your body supplied with beta carotene. The body metabolises beta carotene into Vitamin A—one of the symptoms of a Vitamin A deficiency is a dry, itchy scalp.
- Lentils – they might be small, but lentils are very nutritious. They are a great source of protein, biotin, iron and zinc, all of which are essential for healthy hair.
How long does it take Your Diet to Affect Your Hair’s Condition?
The effects of a poor diet often take a while to show up in your hair, so even if you resolve to eat a more balanced diet, you may have to wait a few months for the full effects to become apparent. It is also worth noting that although diet does play a key role in healthy hair, there are lots of other significant factors at work. Hormone imbalances can affect hair, as can stress, so if your hair is in poor condition, take a good look at all aspects of your life as well as your diet.
