By Dr. LaToya Roberts
A well-rounded diet is an important factor to consider for hair and scalp health. A healthy diet can lead to healthy hair. Here are some tips for healthy hair that can be controlled through your diet.
- Increase your protein intake
Hair is primarily protein. Make sure to include protein in your diet. Adequate sources include lean meats, eggs, fish, poultry and low-fat dairy products. Diets deficient in protein result in weak, brittle hair and hair loss itself.
Sources of animal protein tend also to be good sources of iron. Women with iron deficiency tend to experience hair thinning and/or hair loss. If following a vegetarian or vegan diet, remember the importance of adequate protein from pulses (peas, beans and lentils) or supplement with protein powders. Dark green leafy veggies and pulses are good plant-based sources of iron for healthy hair.
- Eat eggs
They are rich in protein but also a good source of the B vitamin Biotin. Hair shedding has also been linked to a deficiency in biotin. Eggs are also a great source of zinc and selenium, which are other hair-healthy nutrients. This makes them one of the best foods for optimal hair health.
If following a vegetarian or vegan diet, a good activated B complex daily is essential.
- Make some sweet potatoes
Eat them and dark green leafy vegetables such as spinach, broccoli and kale. These foods are packed with vitamins A and C, which help the production of the natural scalp oils called sebum, necessary for a healthy scalp.
- Enjoy avocados
These fruits are a rich source of omega-3 fatty acids that help lock in moisture into the hair and scalp, promoting hair that is silky and shiny. Fatty fish like salmon, herring or mackerel are excellent sources of omega-3 for meat eaters. Nuts like almonds and walnuts are also great sources.
- Cook some oysters
Oysters are one of the best sources of zinc which is a mineral that helps support the hair growth and repair cycle. Clams, liver and nuts are additional sources of zinc. Include regular sources of zinc in your diet to combat shedding.
- Buy blueberries
These berries are widely known as the super antioxidant food. They are very high in vitamin C and proanthocyanidins (which is a potent antioxidant 20 times more powerful than vitamin C). These antioxidants have a potent effect on collagen, improving blood flow to the scalp and also encouraging the growth of new hair follicles.
- Consume more pulses, such as peas, beans and lentils
Pulses provide not only a source of protein but are also nutrient-dense sources of iron, zinc and biotin, which are all needed for strong healthy hair.
- Drink plenty of water
Keeping skin and hair well-hydrated is so important, especially in dry cold climates.
- Get more calcium in your diet
Finally, calcium is an important mineral necessary for healthy bones and teeth but is equally vital for healthy hair growth. Calcium exists in milk, cheese, spinach, and various other foods. Many supplements can help you increase your calcium intake and decrease the dryness of your hair.
LaToya Roberts, DO practices internal medicine at Harbor Internal Medicine. Her office is located in Bayside Commons suite 105, 501 Bay Avenue.in Somers Point.
