If your hair seems weak, check your diet— maybe you are lacking an essential nutrient.

Shiny, strong hair is a sign of overall good health. Thus, if something isn’t working properly in the body, the hair doesn’t have the vitamins it needs and can be weak, dull and brittle.

Hair is a living part of our body: it is born, grows, falls out and grows in again. Through food we can provide the proper nutrients for it to renew itself normally and look healthy, beautiful and shiny.

What nutrients does hair need?

Certain vitamins can make hair stronger and give it more vitality, promoting its growth and renewal, and preventing premature hair loss.

Vitamin A: dry, fragile hair can be a symptom of a deficiency of this vitamin, which stimulates sebum production. The food with the highest amount of retinol or vitamin A is liver, followed by eggs, dairy products, and carrots.

Vitamin B: creates red blood cells, essential for transporting oxygen and nutrients to hair follicles. Biotin (vitamin B7) plays an important role, as it strengthens and improves growth on the scalp. We find it in whole grains, lentils, garlic, oats and sesame.

Vitamin C: helps the body absorb iron and is essential for the production of collagen, a protein that gives shine, volume and body to hair. Oranges, peppers, strawberries and broccoli are good sources of vitamin C.

Vitamin D: helps with hormonal regulation and stimulates follicle growth. A deficit can cause hair loss. Salmon, tuna, red meat, egg yolks and sun can provide a good dose of vitamin D.

Vitamin E: an antioxidant that can help repair damaged scalp tissue and prevent stress from free radicals in the hair. It is found in avocado, sunflower seeds, almonds and spinach.

Essential fatty acids: this type of fat helps thicken the hair and treat dry, oily or itchy scalp. Omega-3 and omega-6 acids are mainly found in unrefined vegetable oils (olive, sunflower, soya) and oily fish.

Be aware of what you are eating, get enough sleep and exercise every day. If you still feel that your hair needs a bit of extra help, consult your doctor.

Sources:

The Role of Vitamins and Minerals in Hair Loss: A Review. PubMed. US National Library of Medicine National Institutes of Health, 2018.

The Search for Healthy Hair Vitamins, University Health News, 2018.

Best Health

Botanical Online

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