Good nutrition is something we all strive to attain for a healthy body and mind, but did you know that what you eat affects your hair as much as it does other parts of the body? At the London Centre of Trichology, we are here to help you achieve better hair health,and we provide expert information and advice at our women’s and men’s hair loss clinic in London.
Top Foods for Healthier Hair
Protein – Human hair is predominantly made up of protein, so it is important to make sure that there is sufficient protein in the body. If there is a lack of protein in your diet, then your locks are likely to become brittle, dry and weak. With a low-protein diet, there is also a strong possibility that there will be some hair loss. Including such foods as chicken, turkey, fish, dairy products, and eggs will add protein to your daily meals. If you are a vegetarian then as an alternative you could choose legumes, which include kidney beans and lentils. You can also add nuts, as they are a good source of protein and can be incorporated into a healthy lifestyle.
Iron – This is an extremely important mineral, and is essential for healthy-looking hair. To include iron in your diet, eat foods such as red meat, fish, and chicken. Vegetarians can get their iron from lentils, spinach or green leafy vegetables. If your diet is iron-deficient, then you may suffer from anaemia. This can contribute to hair loss, since the hair follicle and root will not get enough nutrients from the bloodstream.
Vitamin C – This essential vitamin helps the body to absorb iron, so it is best consumed in conjunction with iron-rich foods. Vitamin C is an antioxidant and is used continuously in the body, helping to produce collagen which strengthens the capillaries in the hair shaft. Eating colourful fruits such as oranges, apples, lemons and red peppers will keep your vitamin C levels high, or you could try kale and tomatoes as they are also good sources.
Omega 3 – These essential fatty acids are necessary for your body to function properly and need to be incorporated into your diet. Omega 3 helps the cells that line the scalp, giving them the natural oils which keep our hair and scalp hydrated. For an excellent source of Omega 3, eat oily fish like sardines, trout and mackerel. Vegetarians can source Omega 3 from pumpkin seeds and walnuts.
Vitamin A – This is another vitamin which is essential for health. It aids in the production of sebum, an oily substance made from our hair’s sebaceous glands which is a natural conditioner, vital for a healthy scalp. Without enough sebum, our scalps can start to become itchy and dry. To incorporate vitamin A into your diet, eat orange and yellow-coloured vegetables and fruits such as carrots, sweet potatoes and pumpkins. These are high in beta-carotene, which makes the vitamin in the body.
This list of hair-nourishing foods is not complete, and there are plenty more that can help to keep your hair in good condition. However, if you are worried about bald patches or thinning hair, you can discuss this with one of our friendly experts at our women’s and men’s hair loss clinic. To contact the London Centre for Trichology, click here to arrange a free consultation and get an expert diagnosis.