The condition of our hair and scalp, just like our skin, is an outward sign of health. A healthy scalp is essential when it comes to healthy hair. You need a key balance of vitamins and minerals to nourish your scalp, promote hair growth and keep it all looking its best.
Your hair is always growing, so the follicles in your scalp are always creating new hair from the nutrients in your body. With hair loss reported to be on the rise in younger people, here are some of the best food for a healthy scalp and healthy hair.
1. Biotin, Zinc & Selenium
Wholegrains like brown rice, buckwheat, whole-wheat bread and wholegrain cereals can be a good source of biotin, zinc, and selenium. All of these nutrients are essential for healthy hair and scalp.
Eggs contain biotin, protein, zinc, and selenium – all of which are essential for hair and scalp health. Biotin is a B vitamin (you might have seen it in supplement form) that you need for strong hair. Not having enough biotin in your diet can lead to brittle hair and hair loss. Not having enough protein in your diet is likely to make your hair dry, brittle and weak, and can even restrict hair growth and cause hair loss.
Summary of foods high in Biotin, Zinc & Selenium:
- brown rice
- buckwheat
- whole-wheat bread
- wholegrain cereals
- eggs
2. Vitamin C
Vitamin C is an antioxidant and helps with the absorption of iron. It also helps with collagen production, which in turn supports the capillaries that supply the hair shafts. The best sources are blackcurrants, blueberries, guava, kiwi fruits, oranges, papaya, strawberries. Sweet potato and broccoli also include vitamin C, which helps with collagen production and iron absorption.
Summary of foods high in Vitamin C:
- peppers
- blackcurrants
- blueberries
- guava
- kiwi
- oranges
- papaya
- strawberries
- sweet potato
- broccoli
3. Omega 3
Oily fish like salmon, herring, sardines, trout, and mackerel – are an excellent source of Omega-3. This is found in the cells that line your scalp and product oils to keep your hair hydrated. The body can’t make these fatty acids itself, so you need to get them from the food you eat.
Vegan alternatives include; Chia seeds, flaxseed, brussel sprouts, walnuts, avocados and pumpkin seeds are also rich in Omega 3. This helps with sebum production in the scalp and needs to come from food.
Summary of foods high in Omega 3:
- salmon
- herring
- sardines
- trout
- mackerel
- chia seeds
- flaxseed
- brussel sprouts
- walnuts
- avocados
- pumpkin seeds
4. Iron
Eating foods that are rich in iron is important to reduce hair loss and shedding, as your hair follicle uses nutrients in your blood from your scalp. A drop in iron levels can lead to anaemia which can in turn cause excess shedding and affect your hair’s growth cycle.
Leafy vegetables such as broccoli, kale and salad greens are an excellent source of iron for vegetarians or vegans. This is essential for hair health and reducing hair loss. Lentils, chickpeas, beans, nuts, seeds, kale, tofu, dried apricots, quinoa and dried figs are also high in iron.
Summary of foods high in Iron:
- salmon
- herring
- sardines
- trout
- mackerel
- chia seeds
- flaxseed
- brussel sprouts
- walnuts
- avocados
- pumpkin seeds
5. Protein
If you’re vegan or vegetarian; beans, eggs, nuts, yoghurt, lentils and broccoli can be a great source of protein.
In general, legumes and nuts are also a good way of getting protein into the body. This can help stop dry, brittle, and weak hair as well as promote hair growth and retention. They also provide selenium, zinc and vitamin E. Selenium and zinc can reduce hair loss and reduce dry scalp, whereas vitamin E protects your hair from the sun.
Summary of foods high in Protein:
- beans
- eggs
- nuts
- yoghurt
- lentils
- broccoli
- legumes
6. Vitamin A
Vitamin A helps produce sebum which will in turn help keep your scalp and hair moisturised. Carrots, pumpkins, and sweet potato are perfect ways to incorporate vitamin A into your diet.
Summary of foods high in Vitamin A:
- Carrots
- pumpkins
- sweet potato
- dairy foods
- fortified cereals
- broccoli
A balanced diet is vital for overall health. Taking an appropriate vitamin deficiency test is always recommended, especially if you're thinking of adding supplements to your diet.
Bio
Lucy Thorpe is a writer from the UK who specialises in all things beauty and health-related. Most likely to be found in front of a laptop wearing a sheet mask and a hair treatment (usually at home, but you never know). Find more of her work at www.lucythorpecontent.com