No one wants a lank, dull mane, so making sure to get plenty of nutrients for healthy hair is an important lifestyle choice. I’m not saying you can’t indulge in a loaded pizza or huge burger once in awhile, but the best way to get healthy hair is to eat a healthy and well-balanced diet. This optimizes the vitamins and minerals you get on a daily basis and ensures that you get enough nutrients for healthy hair every day.
Protein is the building block of many of your body’s functions and systems, making it one of the most important nutrients for healthy hair. It’s not that common to be deficient in protein, but it pays to watch how much you’re getting each day. Protein is abundant in meat and fish, but you can also get it from dairy foods, eggs, beans and nuts.
2. Omega-3 Fatty Acids
Omega-3s are healthy fats that your body relies on for good overall health. They contribute to a healthy scalp, which helps promote hair growth. Foods that contain omega-3s still contain calories, so don’t go overboard or you could find yourself gaining weight. Salmon is an ideal choice when it comes to omega-3s, but you can also get them from tuna, kale, walnuts, flaxseed and Brussels sprouts.
Getting enough iron each day is essential for women. It helps prevent anemia and women are more susceptible to low levels because they lose iron during menstruation. An iron deficiency can lead to several problems, one of which deals with your hair. Iron pumps oxygen through your body, so not getting enough means your scalp isn’t getting its fair share of blood flow, which can interfere with hair growth. Iron is available in meat, whole grains, eggs, beans, leafy green vegetables and seafood.
4. Vitamin D
Found in salmon and mushrooms, vitamin D plays a role in hair growth, which helps keep your scalp reproducing new strands to replace lost ones and keeps your hair looking healthy. Because vitamin D isn't abundant in very many foods, some women don’t get enough. Talk to your doctor about a supplement if you’re worried that your levels are low.
I can attest to the hair problems that accompany low magnesium levels. I now take a hefty dose everyday to keep myself healthy. Magnesium plays a role in hair growth, so not getting enough can result in hair loss. I know you don’t want to deal with that! Nuts, brown rice, halibut and spinach are great sources of magnesium and should have a healthy place in your meal plan.
Zinc plays a role in hair growth and keeps your strands healthy, strong and looking fabulous. Eat oysters, beef, chickpeas and wheat germ to increase your daily dose of zinc. Wheat germ works great in smoothies. You can’t taste it, but it gives your drink a pleasing texture and consistency while also giving you fantastic hair.
One of the B vitamins, biotin contributes to healthy hair growth. You might not have heard of this nutrient, but it shows up in many over the counter daily multivitamins for women. You can also get it from eggs, so add breakfast burritos and huevos rancheros to your weekly meal plan. You won’t be sorry and neither will your hair!
How do you care for your hair? Have you ever noticed that a healthy diet means better hair? I’ve learned that taking better care of my body means my hair looks and feels healthy too.