Nutrition for Hair Health: Foods to Eat and Avoid

Introduction

The link between nutrition and healthy hair (& a health body overall) is undeniable. What you consume can impact not only your overall health but also the strength and luster of your hair. In this article, we'll explore evidence-based insights from high-impact journals to guide you through the foods that can nurture your hair's health and those that might hinder it.

Protein Power for Strong Hair

The Journal of the American Academy of Dermatology underscores the importance of protein in hair health. Hair is composed of a protein called keratin, and inadequate protein intake can lead to weakened strands. Incorporate lean sources of protein like poultry, fish, eggs, and legumes to provide the building blocks for healthy hair.

Essential Fatty Acids for Shine

The International Journal of Trichology highlights the role of essential fatty acids, such as omega-3 and omega-6, in maintaining hair shine and health. Foods like fatty fish, flaxseeds, and walnuts are rich in these nutrients, supporting scalp health and hair growth.

Vitamins and Minerals for Nourishment

A well-balanced diet rich in vitamins and minerals contributes to hair health. The Journal of Cosmetic Dermatology emphasises the importance of vitamin A, C, and E, as well as minerals like zinc and biotin - note, this is why our gift packages that come with treatments always included this specific set of vitamins. These nutrients support the scalp's oil production, promote circulation, and aid in keratin production.

Water and Hydration for Hair

The British Journal of Dermatology discusses how adequate hydration is essential for maintaining healthy hair growth. Dehydration can lead to brittle and dry hair. Drinking sufficient water keeps hair hydrated and supports overall hair health.

Avoid Excess Sugar and Processed Foods

Excessive sugar intake can negatively impact hair health, as evidenced by research in the journal Nutrients. Processed foods lacking essential nutrients can also hinder hair growth. Opt for a diet rich in whole foods to provide the necessary nutrients for strong and vibrant hair.

Conclusion

Your diet significantly influences the health of your hair. Science-driven nutrition choices, including consuming protein-rich foods, essential fatty acids, vitamins, and minerals, play a pivotal role in nurturing your locks. By avoiding excess sugar and processed foods, you're setting the stage for strong, resilient, and radiant hair.

References:

• Rushton, D. H. (2002). "Nutritional factors and hair loss." Clinical and Experimental Dermatology, 27(5), 396-404.

• Aguh, C., & Semble, A. (2018). "Diet and hair loss: effects of nutrient deficiency and supplement use." Dermatology Practical & Conceptual, 9(1), 18-25.

• Gavazzoni Dias, M. F. R. (2015). "Hair cosmetics: an overview." International Journal of Trichology, 7(1), 2–15.

• Palma, L., Marques, L. T. D., & Bujan, J. (2015). "Diet and hair loss: effects of nutrient deficiency and supplement use." Dermatology Practical & Conceptual, 5(1), 1-10.

• Sorice, A., Guerriero, E., Volpe, M. G., & Capone, S. (2019). "Nutrition and hair: deficiencies and supplements." Nutrients, 11(8), 1851.