Dry, brittle and dull hair is often an outward sign of underlying health issues which are sometimes reversible. Signs of malnutrition will often begin to show in the hair and skin first. This is because the body prioritises the nutritional needs of the vital organs before it feeds non-vital tissues like the hair. Our hair cells need an abundance of nutrients from food for growth, strength and flexibility.
Experts advise eating a balanced diet of complex carbohydrates, protein, minerals and vitamins that will help your haircare and will also improve overall health. Some hair-friendly staples include:
Protein
Hair is made up of around 85 percent of a potent protein called keratin, which is accountable for strong and flexible hair. Protein-rich foods include eggs, lean meats and cold-water fish such as salmon, mackerel and tuna. Find plant-based protein in lentils and beans for effective vegetarian and vegan alternatives.
Iron
Iron is a key nutrient that aids the body’s ability to process protein and produce red blood cells. Trichologists refer to ferritin—an intracellular iron-binding protein which stores iron in our bodies—when they speak about the importance of iron in relation to hair health. Low ferritin levels in the body have a direct effect on the hair growth cycle and deficiency can cause hair loss. Include iron-rich foods like dark leafy greens, kidney beans and red meats in your diet to increase ferritin levels. Consult a doctor if you think you may be iron deficient.
Vitamin C
Enabling iron absorption with vitamin C is important—particularly for non-heme (non-animal) sources of iron that are more difficult for the body to absorb. Our body cannot store or produce vitamin C on its own, so daily consumption of this vital water-soluble organic compound is essential. Vitamin C is also crucial for bodily functions like wound healing, collagen production and general bone health. Combine iron-rich foods with vitamin C-rich foods such as spinach, red peppers, blueberries and strawberries.
Omega-3
Our bodies cannot produce omega-3 fatty acids itself, so they must be acquired via our diet. Omega-3s are most commonly associated with heart health, but these nourishing and hydrating fats are also found in the cells that line the scalp. Omega-3 fats can be sourced from oily fish such as herring and sardines, or from plant sources like pumpkin seeds and avocado.
According to philipkingsley.co.uk, ‘energy to hair cells diminishes four hours after a meal.’ Provide consistent energy for your hair cells by snacking on healthy treats in-between meal times.
Switch up the routine
Dietary efforts should be coupled with a gentler approach to hair care. You may be tempted to wash your hair daily, but contrary to popular belief, washing less frequently is actually better for your strands; switch to washing hair two to three times a week instead. Opt for cooler showers, too. Too-hot showers open the hair cuticle allowing keratin proteins and natural oils to escape, so that hair loses its strength and becomes more prone to frizz and breakage.
Heat from hairdryers, straighteners and curling irons can severely damage the structure of the hair shaft. Experts recommend leaving hair to air-dry if time permits. Otherwise, make sure to protect your locks with a special heat protecting products before drying and styling, always keeping heat levels to a minimum.
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