Feeding Your Hair | What Your Diet Needs to Improve Your Haircare

When I was 12 I decided to cut off my hair and have a bob. This was probably the dumbest decision 12 year old me made because I ended up looking slightly like a boy for the next year as I desperately tried to grow it out. Since then it’s been growing and growing and growing but I’ve had to help it out along the way.

One of the main things I did to ensure my hair was growing, and also staying healthy and strong was to change up my diet. There’s some truth in ‘you are what you eat’ and if you’re eating good food, it can make you feel good and your hair look good.

Here’s some nutrients which help keep your hair long and healthy.

Iron

Anemia can often cause hair loss so keeping your iron intake high is important. It helps your hair follicles to stay healthy by bring oxygen to them. This helps improve the health of the rest of the strand as it grows. You also need a healthy dose of vitamin C in order for your body to absorb iron.

Foods that include iron:

• Leafy green vegatables
• Dried fruits
• Lean red meat
• Soyeans
• Lentils

Vitamin C

Vitamin C is vital in the building of collagen. This helps to grow and strengthen hair. Vitamin C can also help boost iron absorption.

Foods that include Vitamin C:

• Oranges
• Red Pepper
• Kiwi
• Strawberries

Omega 3

Omega 3 helps hydrate the hair and scalp and reduces dullness. If you wan’t silky locks make sure you’re eating Omega 3 rich meals at least twice a week. Omega 3 is also anti-inflammatory and can maintain hair follicles by encouraging growth.

Foods that include Omega 3:

• Fatty fish (Salmon/herring)
• Avocados
• Walnuts
• Flaxseed

Vitamin D

Some studies have shown that vitamin D may help activate hair growth.

Few foods contain vitamin D naturally although you can get your daily dose from the sunlight or by taking a supplement.

Zinc

Zinc deficiency is believed to contribute to hair thinning and loss. In order to counteract this, ensuring zinc is in your diet is important. It helps reduce chances of your hair follicles weakening and deteriorating.

Foods that include Zinc:

• Kidney Beans & Chickpeas
• Pumpkin Seeds
• Nuts
• Spinach

Protein

This one probably isn’t a big shock. Protein helps promote cell growth and repair, which includes your hair! It can boost your hair strength if you get enough of it. If you have a low reserve of protein you can have weak, brittle hair with reduced growth.

Foods that include Protein:

• Eggs
• Almonds
• Oats
• Quinoa

Vitamin A

Vitamin A is needed for hair growth. It helps the scalp to produce sebum which is essential in keeping your scalp healthy and moisturised.

Foods that include Vitamin A:

• Carrots
• Sweet Potato
• Kale

Calcium

Not only good for teeth and bones, calcium is important for your hair too. It can keep your hair strong and reduce brittleness. Make sure your vitamin D intake is solid though as it ensures that the body can absorb the calcium.

Foods that include Calcium:

• Dairy products
• Soya beans
• Almonds
• Brazil Nuts

Do you know which nutrients you’re needing to help improve your hair?