Your hair is a direct reflection of your inner health, by eating balanced and nutrient rich meals you can eat your way to better, glossier and stronger hair. Each strand of your hair requires a steady and reliable supply of key nutrients for optimal hair growth and to avoid hair fall due to weak and lifeless strands.
The following eight minerals and vitamins detailed below have all been found to support and prevent hair loss;
1. Biotin
Chicken liver, egg yolks and whole grains are all biotin-rich sources which can protect the hair from becoming weak and brittle.
2. Iron
Low levels of iron are one of the leading causes of temporary hair fall – this is why anaemia patients often suffer from hair thinning as anaemia can pause and delay the hair growth cycle. Green leafy vegetables, red meat and lentils are all iron-rich foods which can prevent hair fall.
3. Omega 3s
Omega 3 plays an important role in providing the oils which keep hair roots and the scalp moisturised, therefore reducing scalp dryness, dandruff and itchiness. These fatty acids are not produced by the body so it is vital to obtain them from external sources such as fish, chia seeds and walnuts.
4. Protein
Low levels of protein can contribute to hair loss, dryness and brittle hair; therefore feel free to indulge in foods such as meat and dairy to strengthen hair follicles.
5. Vitamin A
Most orange and yellow coloured vegetables are excellent sources of vitamin A, an essential component of sebum – the scalps natural conditioner, which protects from itchy scalp and dryness.
6. Vitamin C
Guavas, strawberries, bananas and sweet potatoes are all rich in the mineral and antioxidant vitamin C, which promotes iron absorption and strengthens capillaries that supply nutrients to hair follicles.
7. Vitamin E
Almonds, pistachios and walnuts are all full of vitamin E, which works to protect hair from harmful UV rays.
8. Zinc and Selenium
Cereal, whole grains, nuts and beef are excellent sources of zinc, which can prevent hair fall and dry scalp.
It is important to understand that although a well-balanced diet made up of these nutrients is vital for healthy hair growth, hair loss can be prevented – not reversed. If you are currently dealing with excessive hair loss, it is advised to speak to an expert to find suitable treatment.
