Everything is interconnected when it comes to your health. The foods you eat contribute greatly to your overall health as well as your hair health. If your strands have been looking a little dull lately, seem a little brittle, or are shedding more than usual, adjusting your diet may help.
In summary, consuming foods rich in protein, omega-3 fatty acids, zinc, folic acid and vitamins can help you have the best hair ever. Below, two registered dietitians discuss why nutrition is so important for healthy strands, name their No. 1 best foods for hair health, and share essential diet tips to keep your locks looking great.
The Role of Nutrition in Hair Health
Amanda Sauceda, RD, says the foods you eat (and don’t eat) are absolutely key to maintaining your overall health, and that includes your hair health. “It’s important to make sure your body is getting enough calories before switching to specific foods. Your body needs energy for hair growth and the production of hormones needed for healthy hair, so make sure your basic calorie needs are met.
For reference, the average adult woman needs about 2,000 calories per day, according to the National Library of Medicine. In addition to energy, the nutrients we consume with food also have a direct effect on the health of our hair.
“Hair is made up of protein, specifically keratin, so it makes sense that we consume adequate amounts of protein in our diet to support healthy hair growth,” says Frances Largeman-Roth, RD, nutritionist and author of “Everyday.” Snack Tray.”
Other nutrients essential for healthy hair include zinc, omega-3 fatty acids, folic acid, vitamin B6, vitamin B12, vitamin C, vitamin D, magnesium and biotin, he says. “These vitamins and minerals play a role in new cell growth, and without them our hair cannot grow. Additionally, studies have shown that hair loss can occur when carbohydrates are restricted.”
The #1 Nutrient for Hair Health
Both Largeman-Roth and Sauceda say salmon, especially wild salmon, ranks among the best foods for hair health. Largeman-Roth says salmon provides high-quality protein, including marine collagen, omega-3s and zinc, which are important nutrients associated with hair health.
In particular, wild sockeye salmon, most of which comes from Alaska and is guaranteed to be sustainably caught, has the highest vitamin D content of all salmon species, he says. What’s more, vitamin D deficiency can be associated with hair loss, so it’s important to include it in your diet. Try to consume two portions a week and do not forget to eat the peel. Sauceda points out that it is full of collagen, which supports hair health.
Other Excellent Foods for Hair Health
Obviously you also need a balanced diet; You can’t survive just eating salmon! Both experts also named some other great foods you can include in your diet to encourage luscious curls. Here are some foods to consider.
- Almond: Almonds are full of plant protein. They also contain high levels of iron and magnesium, making them a powerhouse for hair health, says Largeman-Roth.
- Walnut: Walnuts are also a great vegetarian source of omega-3 fatty acids and contain plenty of protein, fiber and magnesium, says Largeman-Roth. All of these help keep your hair in top condition.
- Eggs: Largeman-Roth says eggs are a valuable source of protein that supports healthy hair. “At 6 grams per egg, they offer the gold standard of protein (high biological value with all nine essential amino acids). “They also provide an excellent source of vitamin B12 and biotin, 44 IU of vitamin D, and the antioxidants lutein and zeaxanthin.”
- Citrus: Fill your fruit bowl with oranges, tangerines, grapefruits and lemons, advises Largeman-Roth; they’re all full of folic acid, he says. “Folic acid is essential for the production of red blood cells, which carry oxygen to cells throughout the body, including your scalp.” Sauceda also notes that these fruits are rich in vitamin C, which helps create collagen and supports healthy hair.
- Chicken with skin: If you don’t like salmon very much or can’t get it easily for any reason, you can still have super healthy hair. “An alternative to fish to get your collagen is chicken with skin on,” says Sauceda. “You can also use your chicken bones to make bone broth for another source of collagen.”
- Legumes: Legumes like beans and lentils are another great source of vegetarian protein and also contain B vitamins and iron. Sauceda recommends eating these regularly for growing hair.
Foods to Avoid for Healthy Hair
As with other aspects of your health, there are some foods that should be consumed in moderation. Prioritize anti-inflammatory foods and limit inflammatory foods whenever possible, says Sauceda. This means not eating too many sweets or overly processed foods. “These types of foods are often nutritionally deficient and not good for your blood sugar,” he says.
However, Sauceda notes that you can certainly eat your favorite foods that have less nutritional value. However, if your hair health is important, it’s a good idea to be aware of how much of these you consume.
Largeman-Roth also notes that not all fish are created equal when it comes to hair health. “While omega-3-rich fish are great for hair health, you want to avoid fish high in mercury, such as swordfish and wideeye tuna. Mercury, a heavy metal, can cause hair loss when it accumulates in your body.”
Lifestyle Factors for Healthy Hair
You should also include healthy lifestyle habits to boost hair health. Largeman-Roth says it’s important to stay hydrated in the beginning. “Dry skin causes hair to dry out, which can cause hair to become brittle and damaged. Also avoid yo-yo dieting, which can lead to hair loss.
Sauceda says stress can also be a big factor in hair health. “Managing stress, especially insidious stress, is important for healthy hair. Insidious stress is chronic stress that you’ve gotten used to but is still there and can increase cortisol levels, which can affect the hair growth cycle.
Both experts state that adequate hair care is very important; This means limiting heat styling and always using a heat protectant when you use heat. It may also be helpful to sleep on a satin pillow and dry your hair with a microfiber towel designed to protect your strands.