Since the Middle Ages humans have searched for natural ways to strengthen and improve the condition of their hair. While some ancient remedies (like the Greek practice of rubbing mashed onion onto the scalp before sleep each night) isn’t common nowadays, our ancestors were right about one thing...the foods we eat have a direct impact on our health and appearance. Whether it's the quest for shinier locks or a way to regrow thinning, weak, or brittle hair, the answer may lie in the foods we eat (or don't eat) every day.
Protein
Protein is a major building block of the human body. Without adequate amounts we risk muscle loss, cognitive dysfunction and you guessed it...hair loss. In fact, keratin, the protein that makes up our hair and nails, is directly derived from the protein we take in through our food. Luckily, increasing one's protein intake is fairly simple. Meat, fish, eggs, dairy products, and legumes all pack an impressive protein punch. An ounce of high quality chicken or fish, an egg, a tablespoon of peanut butter, or 1/4 cup of cooked beans all provide approximately 7 grams of protein. Since the average adult requires between 45 and 55 grams per day, try adding a hard-boiled egg and a handful of walnuts to your salad at lunch, or pair a grilled chicken breast with creamy peanut sauce and serve over pasta for a delicious high protein dinner that will also help strengthen your hair.
Iron
Iron helps to carry oxygen to all of our cells including those that make up our hair and nails. When we lack an adequate amount of iron in our diet we may develop anemia and in turn, thinning or weakened hair. So it makes sense that by increasing the amount of iron in your diet you may be able to positively impact hair growth. There are a variety of common foods that contain high amounts of iron including all red meat (beef, lamb, wild game), chicken liver, spinach, lentils, tofu, and even most stone fruits. A meal including lean grilled steak served with a spinach and apricot salad is chock-full of the iron you need to help prevent hair loss.
Fatty Acids
Omega-3 and other fatty acids are absolutely essential to shiny hair, but did you know that they also encourage the growth of new hair? These acids have anti-inflammatory properties that help to cleanse and open hair follicles allowing new hair to regrow more easily. Foods like wild-caught salmon, tuna, and halibut are rich in fatty acids, as are vegetarian-friendly options like tofu, walnuts, flaxseed, and avocado. For a healthy Mediterranean lunch, you can add grilled salmon, raisins, and walnuts to brown rice, dressed with a little extra virgin olive oil and lemon juice. Your hair will thank you!
Foods To Avoid
Certain foods create an excess of insulin in the body, which can impede hair growth. Processed sugars, white bread and rice, sodas and sugary-sweet soft drinks all fall into this category. As a general rule, it's recommended that these types of food be replaced with natural sweeteners like honey or stevia, whole grain breads and pastas, and natural juices. In addition, there is research that suggests that excessive alcohol intake (more than one drink per day for women and more than two a day for men) may also contribute to hair loss, so choose wisely!
Thinning and or damaged hair doesn't have to be a source of stress. With a little bit of research and a few educated dietary changes you may find yourself with healthier, thicker hair!
For more helpful tips on how to improve your hair's growth naturally, please contact us at Mane Image today.
