Essential diet tips for beautiful hair

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When it comes to healthy-looking hair, what you put in is just as important as what you put on. A vitamin and nutrient rich diet can maintain shine, encourage growth, and help strengthen hair against daily stresses. When combined with great hair products and super stylists, you are set to give your ‘do a solid routine that will help your hair from root to tip!

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Keen on protein

Your hair is composed of a form of protein; called keratin, so a lack of protein in your diet can cause hair to become dry and brittle. Hair being in a weak condition can negatively affect the result of colouring and cause damage. It’s crucial to make sure you are consuming enough protein in your diet; new follicles require a healthy intake of protein to grow healthy and strong. The most common sources of protein are chicken, turkey, dairy products, and eggs; however, for veggies and vegans, you can also incorporate lentils, soybeans and peanuts to add a healthy amount of protein into your diet. Lentils are also a good source of iron and make a filling staple of any vegetarian or vegan diet.

It’s also important to understand that there’s no form of sugar that nourishes your hair. A sugar-rich diet might give you a quick energy boost if you are rushing around with a busy lifestyle, but high sugar levels can cause hormone imbalances that stunt hair growth and cause inflammation around the body - including the scalp. Steer clear of processed foods, and whilst natural sugars from fruit are an instrumental part of a balanced diet, avoid refined foods with quick release sugars.

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Fish is the dish

A diet rich in Omega 3 contributes to healthy looking hair, as well benefitting your skin and nails. Fish is a perfect choice to give yourself a boost in Omega 3; choose salmon, also rich in iron and vitamin B-12, to give your hair a really nourishing treat. Vitamin B-12 can help to strengthen hair: avoiding breakage and helping to mitigate damage from heat styling. If you are vegetarian or vegan, try adding ground flaxseed or flaxseed oil to your meals to get your dose of Omega 3. As a side note, carrots are also a great source of Vitamin A: the vitamin instrumental to creating the sebum that keeps your scalp healthy - you can also use sweet potato and spinach to add some variety.

Now, if you find your hair is shedding it may be due to a zinc deficiency in your diet. Oysters are high in zinc, though they are an acquired taste. If that’s not an attractive option, try a handful of pecan, cashew or almonds - a great snack but also a fantastic source of zinc. Perfect for those who follow a Paleo diet!

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Mind your minerals

Calcium is another important part of maintaining healthy hair and encouraging growth, so you’ll need to make sure you have a good intake in your diet. Whilst the most common source of calcium is in dairy products, you can also find calcium in dark green vegetables such as kale, broccoli, and bok choy. Soy milk – as well as being comparable to dairy as a source of calcium – is also fortified with vitamin B-12, making it an effective alternative to whole milk.

Supplements can help balance a diet that may be lacking in certain vitamins, but take care these aren’t misused as too much of a bad thing can cause damage to your body. If you have any doubts, visit your GP or pharmacist and they should be able to work out what you need. Listen to your body: the first signs we may be deficient in certain vitamins and minerals will often be the difference in our hair, skin and nails. 

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Finally, while it’s important to eat foods packed with minerals and vitamins, make sure you drink water throughout the day. You’ll notice if you’re dehydrated when your skin looks dry and dull, but your hair can be affected by not drinking enough water; your hair follicles need to stay hydrated to produce strong cells. The recommended amount is around two litres a day, but if you are exercising and lead a very active lifestyle you may drink more.

By the way, most of the foods mentioned above double up as a fantastic homemade hair mask. Lemon, eggs, honey, and avocado can all act as super foods to wear on your hair, though can also be consumed as part of your meal as an equally effective – and tasty – way of promoting healthy hair through a healthy diet. For more hair care tips, take a look around our expert advice section, or get in touch with one of our expert stylists.

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