Appetite for beautiful hair. How does your diet affect the hair condition?

We are what we eat. The beauty of our hair doesn't only depend on the cosmetics we use on a daily basis. Diet plays an extremely important role here, and to be more precise, it's the things we provide our hair with along with foods. Find out if you know how to satisfy your craving for beautiful hair!

We get more and more aware of how to take care of the hair properly and try to choose the right (and the best) cosmetics. We go for proteins when we struggle with damaged hair. We take humectants whenever we feel the hair lacks moisture. We pick emollients everytime the hair requires protection.

However, cosmetics are not enough. Even those which are able to penetrate the hair's inner structures will not provide 100 % regeneration and reinforcement if they aren't supported by a proper diet. Would you like to find out how eating habits affect the hair?

Diet vs. healthy hair

Everything we eat is highly significant. The hair is like our barometer - it indicates the condition of our body systems. If we lack particular minerals, vitamins, and other nourishing substances, it will all be reflected by our hair. In such case, the hair becomes brittle, dull and fragile, and the ends tend to split and fall out is increased. The principle is simple: to have beautiful and healthy hair, you need to provide the body with the minimum essential nutrients that will reinforce it.

However, vitamins, minerals, and all other nourishing ingredients are first used by our body to strengthen the key organs and only later, the rest is passed to the hair follicles. If we do not supply our body with large amounts of the essential substances, it might turn out that there will not be enough left for the hair. In such case, the hair remains malnourished and as a result, it loses shine, elasticity, and good condition.

What does the hair like? Essential nourishing substances

Nourishment from within is extremely essential and should go hand in hand with the care used on the outside. Hair diet should be properly balanced, but we still treat this topic not seriously enough. That's a pity because foods are the source of all these substances which should be consumed to strengthen the hair:

• amino acids and protein - necessary for proper hair structure,
• minerals - zinc, silicon, iron, magnesium, and calcium, needed for reinforcement,
• B vitamins - regulate processes in the scalp, give the hair shine,
• other vitamins - needed for growth and anti-aging of hair.

More about what vitamins for hair should be provided in the diet, as well as which minerals are important in hair care, you will find here and here.

What to eat to strengthen the hair?

Without a doubt, diet affects the hair. It cannot be forgotten because when preparing the meals, we must have in mind the condition of our hair. What products are worth introducing into the diet plan, to ensure the right dosage of nourishing ingredients? A perfect supplement to a standard oil hair care is nothing else but a proper hair diet. What to eat to strengthen your hair?

• Nuts - abound in omega essential fatty acids as well as fat-soluble vitamins, A, D, and E; this is why the hair loves nuts because they leave the strands more shiny and voluminous; hazelnuts, walnuts, cashews or almonds are the best.
• Eggs - are the best source of wholesome protein from which hair is made, as well as vitamins A, D and B; egg can also be used externally, but it should not be omitted from the diet, because it strengthens the hair and increases its volume, regardless of the form in which we include it in the menu.
• Wholegrain bread - is much healthier than white bread, because it is in the coating of each grain that the most nutrients are hidden: B vitamins, antioxidant vitamin E, as well as iron, phosphorus, potassium, and calcium; thanks to this set, it strengthens hair, gives it density and shine.
• Poultry - it is easy to digest and equally valuable; it is worth eating it regularly because it contains a lot of proteins that are the basic building blocks of hair; The hair-strengthening diet should abound especially in turkey meat, although chicken will also work.
• Beef - hair lovers should like a good beef steak because this kind of meat is packed with valuable iron, zinc and proteins, i.e. ingredients adored by our hair; It is interesting that beef should be eaten about 2 times a week.
• Pumpkin seeds - are the treasury of zinc necessary for thinning hair, the source of microelements (manganese, magnesium, iron, phosphorus) and B group vitamins (B1, B2, B3, and B9); Pumpkin seeds are great as a snack or addition to bread, because they reduce the daily requirement for nutrients by up to several percents!
• Dark green vegetables - broccoli, brussel sprouts, lettuce, and spinach are vegetables that should permanently appear in the menu of people who have problems with their hair; they contain a lot of iron that inhibits hair loss, as well as vitamins A and C, which are necessary for the production of protective sebum.
• Peppers - are a real vitamin bomb, in addition to the beautiful colors of the rainbow; we will find a set of vitamins and mineral salts, which should be contained in a diet for hair (C, B1, PP, A, E and group B), as well as protein necessary for regeneration.
• Fish - the same as nuts are a source of valuable omega acids, which are worth supplying at every stage of hair growth so that they are strong and shiny; the most nutrients important for hair can be found in fish such as salmon.
• Legumes - the basis for a hair diet is beans, lentils, chickpeas, and beans (especially tasty during the season); these are ingredients that contain a lot of protein, zinc, and iron, that is ingredients necessary for proper growth and regeneration of hair.

Vitamins and supplements for hair

There is no substitute for healthy eating, which is why different types of hair pills can only be an addition. Supplements were created to help in the proper nutrition of the body and fight against deficiencies of vitamins and minerals during periods such as the autumn. Nevertheless, a well-balanced diet is the most important thing. If we reach for hair supplements, we must remember that they cannot replace a balanced meal. No supplement is able to strengthen the hair and prevent hair loss if our diet is based on unhealthy snacks.

Diet for hair - things to avoid

It is also worth remembering that an unhealthy diet is a simple way to deteriorate the condition of our hair. It's not just about not providing the above-mentioned vitamins and minerals. Some food products are simply not recommended at all. What should be avoided?

• A lot of strong coffee
• Sweets and sugar in various forms
• Alcohol, stimulants
• White bread and flour-based products
• Trans fats eg contained in fast foods

Make sure to follow a well-balanced diet that is rich in fresh vegetables and other valuable products. What is more, remember to hydrate the body regularly because it's the only way to be able to enjoy healthy hair. Hair oils will then only become help to harness what is beautiful, strong and resistant to damage by nature.