Women everywhere want to have the thickest and fullest hair possible and this becomes especially important with age. Now, while many women turn to hair products in an attempt to optimize their hair, they forget the importance of a hair-healthy diet. There are many foods, as we will discuss below, which can help give hair the boost we are looking for while also improving our overall health. While other factors such as age and genetics also play a role in the appearance of our hair, in this article, we will focus on diet because, unlike age or genetics, this is a factor we can all control.
Eggs
Eggs are not only a great source of protein but they are also a great source of biotin which is an important nutrient for both the hair and the skin. Hair is made of protein and various studies have shown that a diet which lacks adequate protein can negatively affect the hair. For this reason, including eggs in your diet is a very hair-friendly thing to do. Also, biotin, which is essential for our bodies’ production of a hair protein called keratin, does wonders to aid in hair growth. For this reason, many vitamin preparations which contain biotin are marketed as hair supplements. Therefore, if you do not currently want to splurge on a biotin pill, eggs are a great and more economical way to consume the protein and biotin your hair needs.
Fish And Omega-3 Fatty Acids
Fish are another great source of protein which is always good for nourishing our hair. However, fish also contains Omega-3 fatty acids which, in recent years, have taken the internet by storm for a multitude of health benefits including helping our hair. Studies have shown that women who take omega-3 fatty acids have reduced hair loss and thicker and fuller hair. Additionally, many fish and fish-derived products contain nutrients such as selenium and vitamin D which also help our hair. Selenium activates enzymes in our body which help regenerate antioxidants such as vitamin C that, in turn, fight free radical damage. Vitamin D plays a role in the creation of new follicles from which hair is born. For these reasons, fish and omega-3 fatty acids are great foods to include in your diet if the health and appearance of your hair is important to you.
Avocados
Avocados, often-dubbed as a superfood, are a great food to improve the health of our hair. For one thing, avocados are a good source of vitamin E. In certain studies, vitamin E has been shown to increase hair growth up to 34.5% in people experiencing hair loss. Vitamin E, like vitamin C, is also an antioxidant which means that it helps prevent damage caused by free radicals in our body. Free radicals cause damage at the cellular level to a number of our bodily systems including our hair. Therefore, consuming foods which contain antioxidants like avocados, can help prevent this damage and is, therefore, a very hair-friendly food. Avocados also contain their own essential fatty acids which our hair needs as a diet which is deficient in essential fatty acids has been linked to hair loss.
Sweet Potatoes
Sweet potatoes are another great food for your hair. Sweet potatoes contain beta-carotene which the body converts into vitamin A. Vitamin a is essential for balancing our bodies’ production of sebum which is important for both the hair and the skin. Too little sebum production and our hair and skin will be dry and lifeless. Too much sebum, on the other hand, and our hair and skin will be oily. Some studies have also shown that vitamin A increases the rate at which hair grows. For these reasons, sweet potatoes are a great food to help balance the health of your hair.
Nuts
Nuts, like avocados, are a good source of both essential fatty acids and vitamin E. Nuts are actually an even better source of vitamin E than avocados as a one ounce serving provides 37% of our daily vitamin E needs. Nuts also have additional benefits for our heart and circulatory system because of their ability to lower the bad cholesterol (LDL) in our bodies which improves our overall health and, therefore, indirectly, our hair.
Conclusion
As most of us understand, a balanced diet is the best way to maintain good health and healthy hair. However, how we balance our diet can be tweaked to achieve an edge in various aspects of our health such as the appearance of our hair. A balanced diet will include protein but, if thicker fuller hair is one of your goals, you might choose a protein source such as eggs which has the added benefit of biotin for your hair. Likewise, a balanced diet will include vegetables so, if improving the quality of your hair is important, choose vegetables like Sweet Potatoes which are high in vitamin A. Finally, try various hair-healthy foods to see which gives you the best results and go from there.