We’ve all heard the saying “You are what you eat”. This not only applies to your internal organs but also your hair, skin and nails. Although we all absolutely love our hair, the body looks at hair as something that is superficial and not integral to the health of your body. So, if your body is lacking nutrients because you are constantly drinking soda or eating chips or McDonalds or ice cream, your body will feel depleted of vital nutrients that are essential for it to function. The body will take what little nutrients you have circulating in your blood stream and direct them to your vital organs such as your brain, liver and kidneys. This results in very little nutrients getting to your hair follicle which leads to weak, brittle and dehydrated strands.
However, if you are consistently eating a healthy a diet that is filled with a variety of whole foods (man-made hair vitamins are mostly urinated out but that’s a topic for another blog post) and water you will grow healthy, moisturized hair.
Below are 6 Nutrients that you should be eating on a daily basis for healthy hair growth:
Iron is an important mineral for hair and too little iron (anemia) is a major cause of hair loss. The hair follicle and root are fed by a nutrient rich blood supply. When iron levels (serum ferritin) fall below a certain point, you may experience anemia. This disrupts the nutrient supply to the follicle, affecting the hair growth cycle and may result in shedding.
Sources of Iron: Spinach, lentils, broccoli, kale all green leafy vegetables
Vitamin C aids the absorption of iron so foods high in vitamin C are good to eat in conjunction with iron-rich foods. Vitamin C also helps in the production of collagen which strengthens the capillaries that supply the hair follicle.
Sources of Vit. C: blueberries, oranges, strawberries, sweet potatoes, mangoes, pineapple
Omega-3 fatty acids are important fats our body cannot make itself, and therefore must be obtained through our diet. Omega-3s are found in the cells that line the scalp and also provide the oils that keep your scalp and hair hydrated.
Sources of Omega-3: chia seeds, salmon (wild caught), mackerel, avocado, walnuts, almonds
Scalp protection involves other important minerals, notably zinc. A lack of zinc can lead to hair loss and a dry, flaky scalp.
Sources of Zinc: Fortified cereals, wholegrains, eggs, spinach
Proteins are used to build tissue cells, including the cells of your hair. 80-85% of your hair is composed of a protein called keratin. Dietary proteins are your hairs’ building blocks making your hair strong and help keep it in its growing (anagen)phase.
Sources of Protein: Any whole food has protein. So, this includes, vegetables, lean meats, nuts and seeds
Marine/Sea Vegetables: Marine vegetables are extremely nourishing to the body and hair. They are rich in Vitamin B12 and K, organic sodium, organic iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, vanadium, zinc and in some cases iodine- all nutrients that are needed for a healthy body and hair.
Sources of Marines Vegetables: kelp, nori, chlorella, spirulina
If you’re wondering how you can get all of these nutrients everyday see my healthy smoothie recipe below! Alodia will start a Healthy Hair Smoothie Challenge soon so follow us on Instagram for more information!
Dr. Isfahan’s Organic Healthy Hair Smoothie
Add all ingredients to cup. Fill almond milk to the max line of the individual smoothie cup. Blend and Enjoy!
I drink this every day and wash my hair once a week with one of Alodia's kits. The combination of consistently eating healthy foods and using all natural products has made all the difference in my hair and I know it will do the same for you.
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