Many of us slap on masks, oils, and serums to pamper our hair. But did you know that what you eat plays a big role too? Naturopath Yohan Mannone shared this on his Instagram, saying, “Our hair reflects the state of our body.” Yup, it’s not just about what’s outside; our insides matter too. Here are five essential nutrients you need for healthy hair growth—longer, stronger, and oh-so-beautiful.
Nutrients That Boost Healthy Hair Growth
Zinc
This mineral is essential for synthesizing keratin and collagen. It also boosts hair growth and strengthens the hair fiber. Zinc even reduces androgenic alopecia by inhibiting the 5-alpha reductase enzyme that converts testosterone into DHT. For a zinc boost, add oysters, egg yolks, calf’s liver, wheat germ, oats, pumpkin seeds, sesame seeds, hemp seeds, brewer’s yeast, and cashew nuts to your menu.
Iron
“An essential component of hemoglobin, iron is vital for giving hair the energy and oxygen it needs to grow,” Mannone states. Beef liver, offal, red meat, black pudding, lentils, chickpeas, black beans, spinach, tofu, nuts, parsley, clams, and spirulina are rich in iron. Make sure to get some on your plate.
Omega-3
Omega-3s nourish hair follicles and have an anti-inflammatory action on the scalp. They strengthen hair, nourish it, prevent hair loss, and improve shine and texture. You can find Omega-3s in sardines, salmon, eggs, vegetable oils, flax seeds, chia seeds, nuts, and soy.
Vitamin B
“Vitamin B promotes keratin production and reduces hair brittleness,” according to Mannone. Foods packed with Vitamin B include spinach, kale, broccoli, beef, chicken, salmon, tuna, trout, mackerel, eggs, milk, chickpeas, and lentils.
Proteins
Hair consists of over 90% protein. So, it’s crucial to meet your protein needs daily. Many people fall short. To up your protein intake, opt for chicken, turkey, eggs, salmon, tuna, tofu, tempeh, sunflower and pumpkin seeds, almonds, quinoa, oats, wholemeal and brown rice, whole wheat, soy, beans, and lentils.
To ensure these nutrients benefit your hair, the naturopath emphasizes the importance of good blood circulation, optimal thyroid function, stress management, and restorative sleep. So, eat well and take care of your overall health to enjoy healthy hair growth.
This article first appeared on grazia.fr – Author: Dallo Dramé
