How to eat for healthier hair?

Who doesn’t want healthier hair?  Almost everyday we are bombarded with commercials advertising products for healthier hair, for growing more hair.  My sister sent me some articles about foods to promote hair growth , strength and health.  Look around you today as you are out and about.  How many people do you see with shiny, thick, strong, healthy hair?  What foods could people with dull, thin hair add to their diet for healthier locks?

What are some nutrients that promote healthier hair?

Like any part of your body, your hair needs nutrients.  “Some nutrients that are particularly beneficial in promoting hair growth, strength, and thickness include protein, B vitamins (including biotin and riboflavin), vitamins C and D, omega-3 fats, collage, zinc, iron,”  says nutritionist Bianca Tamburello. 

What vitamins, minerals and antioxidants are important for healthy hair and hair growth?

The Cleveland Clinic has an excellent article on The Best Vitamins and Supplements for Hair Growth.  The article highlights iron, biotin, vitamin A and omega-3 fatty acids. 

Dietitian Samantha Cassetty and others note the following nutrients are important for healthy hair and hair growth:

• Minerals:  iron, zinc
• Vitamins:  vitamins C and A, and biotin
• Omega-3 fatty acids

Minerals  

• Iron

Iron is in your red blood cells and iron helps carry oxygen to every cell in your body.  It also is an important mineral for hair growth.  Cleveland Clinic notes, “when it comes to our hair, iron plays a vital role”.  A dermatologist, Melissa Piliang, MD states, “Iron is really important for hair growth and hair health.  When we see patients who are experiencing hair loss, we often perform lab tests to screen for iron deficiency.  It is not uncommon for us to find iron to be low in women”.  Meat, fish, and poultry are great sources of iron.  Some vegetables provide iron such as beans, lentils, spinach, tomatoes, potatoes, and peas.   Some breakfast cereals are fortified with iron.  Some people think milk supplies iron.  But read the label.  Milk is great for calcium, vitamin D, potassium but not for iron.

• Zinc 

This mineral is known for its immune-boosting benefits but it is also important for your skin and hair.  An article in Dermatology noted people with zinc deficiency can have alopecia or hair loss.  It is easy to add more zinc to your day.  Meats and seafood provide zinc as do plant foods like beans, nuts, and seeds.  Cow’s milk and yogurt made from cow’s milk are also sources of zinc. 

Vitamins

•    Vitamin C

When people hear “vitamin C” they think of colds.   Vitamin C is an antioxidant vitamin that helps protect the cells in your body including your hair follicles.  And vitamin C is an important vitamin in collagen syntheses.  Both are linked to stronger hair.  Dermatologists in Florida note: “Vitamin C promotes hair health, reduces hair loss, and improves hair growth.” 

Older readers may remember “juice glasses”.  Every house had them and almost everyone drank some juice every morning.  I still do.  I want to be sure to get my vitamin C and I enjoy a small glass of real orange juice or grapefruit juice every morning.  But be sure it is “real” juice and not a juice drink or fruit punch.  (See:  Are you drinking real juice or fake juice? )  How are you getting your vitamin C every day?  Why every day?  Because your body does not store vitamin C so getting some vitamin C in your diet regularly is important.  For ideas on how you can be sure you are getting your “C”, read Are you getting your daily vitamin C?  Here are some suggestions:

• Citrus – oranges, grapefruit, tangerines – all are great ways to add vitamin C to your day 
• Peppers – red bell and green peppers are loaded with C.   
• Broccoli     
• Strawberries, cantaloupe, watermelon, honeydew
• Baked potato, cauliflower, Brussels sprouts, cooked cabbage, cooked spinach

I enjoy many foods rich in vitamin C but I still have that daily glass of juice.  You do not have to worry about getting too much vitamin C from food so enjoy vitamin C rich foods every day.

• Vitamin A

Why “A”?  Because fast growing tissues like your hair need vitamin A for cells to grow.  So easy to add some vitamin A to your day.  Look for dark green and yellow fruits and vegetables like spinach, kale, oranges, cantaloupe, carrots, and sweet potatoes.  Real cow’s milk and eggs are also good sources.  I like to eat a few baby carrots at lunch every day to add in some vitamin A.  Note:  bananas do not count for vitamin A as they provide only a little vitamin A.  My students often listed bananas as a good source of vitamin A.  But you do not eat the peel (yellow), you eat the white banana.  Bananas are great for many nutrients but not so much for vitamin A.  Foods rich in vitamin A (and beta carotene which your body converts to vitamin A) help protect your hair from dryness and dullness. 

• Biotin

WebMD notes, “Increasing your intake of biotin may help make your hair stronger and more resistant to falling out”.  Biotin is a B vitamin that is found in many foods.  Since your body does not store biotin for long, it is important to replenish it with the foods you eat.  Foods rich in biotin include:  organ meats, meat, eggs, fish, seeds, nuts, and some vegetables such as sweet potatoes, spinach, and broccoli.  Cow’s milk, cheese and yogurt made from cow’s milk “all contain biotin in varying amounts”.  According to the National Institutes of Health, these foods “will help fortify your hair follicle by boosting your keratin.”  So, give your hair a boost and enjoy some foods rich in biotin.

•          Omega-3 fatty acids - People may think “fat is bad” but there are fats that are good for you.  Cleveland Clinic says omega 3 fatty acids are “critical to cell health and is thought to make your scalp and hair healthier”.   Foods rich in omega-3 fats help protect your hair from damage and keep it shiny and full. How can you add omega-3 fats to your day?

o   Fish and other seafood such as salmon, mackerel, tuna, herring, and sardines

o   Nuts and seeds such as walnuts, flaxseed, chia seeds.  Nuts and seeds are rich in zinc, selenium, and vitamin E which are vital for hair health and growth. 

o   Oils like flaxseed oil, canola oil, soybean oil 

o   Fortified foods (certain brands of eggs, yogurt, juices, and milk).  Eggs are a great source of both protein and biotin, two nutrients that are important for hair growth and strength. 

Want healthier hair?  Then add some of the healthy foods noted above to your day.  As I noted above, I start every day with a small glass of real 100% juice. Not fake juice like those fruit drinks or a fruit punch, but real juice that supplies me with all the vitamin C I need each day.  Real juice also supplies many antioxidants that are also good for your health.  If you prefer an orange or some other food high in C, that is great.  Just try to eat a good source of C every day.    I eat some baby carrots for lunch (thanks to my sister’s recommendation) every day.  Hello vitamin A.  Years ago, Dr. Oz recommended a handful of nuts a day for good health.  I started this healthy habit years ago and did not even think about how this habit was also contributing to healthier hair.  To get my probiotics, I try to eat some cow’s milk yogurt every day.  This is another way I get some biotin in my day.  I don’t eat the plant-based yogurts or drink the plant-based milks.  I am not sure if these even provide any biotin.  I prefer real food to fake food and thus I drink real cow’s milk and eat yogurt made from cow’s milk.  Then I know I am getting all the nutrients naturally present in dairy foods and not just the nutrients a plant-based milk company decides to add to their product.  Which of the above nutrients and foods can you add to your day for healthier hair?

 

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