Healthy Diet, Healthy Scalp - What Foods Should I Eat For Healthy Hair?

One of my favorite things to do, especially now while we’re practicing social distancing, is to consult with my clients about their hair. One of the questions I hear the most during consultations is “what can I do to make my hair healthier and grow longer?” Every time I’m asked this question, I tell clients they should start by taking care of their scalp first. The most important component to a healthy head of hair is a healthy scalp. The scalp is like the soil from which your hair will grow. An unhealthy scalp is like bad soil and will cause your hair to become fragile and discolored.

The next question usually is “what’s the best way to maintain a healthy scalp?” I usually answer this question by starting with the more well known components; such as “take good care of your scalp on wash day by using quality products like Tingle Me T-Tree Shampoo,” or “have a good self care routine to prevent damage to your scalp.” But there’s a third component that my clients seldom know. Following a healthy diet is a key component to maintaining a healthy scalp.

So what exactly does a healthy diet for your scalp look like? Here are a few things to keep in mind:

1. Make sure you’re eating enough protein. Your hair follicles are made up of mostly protein. Therefore, eating adequate protein is key. A lack of protein can lead to hair loss so you should make sure you get your protein daily. Some examples of protein-rich foods include: lean meats, Greek yogurt, spinach and other leafy green vegetables, beans, and eggs or egg whites.

2. Reduce your sugar intake. Sugar causes inflammation all throughout your body and inflammation is one of the top causes of hair loss. But not all sugars are bad. Foods with naturally occurring sugars, are good not only for your hair, but for your whole body. Different fruits, like grapes, apples, oranges, and berries, can actually help your hair grow thicker and longer. It’s artificial sugars you want to avoid. That’s right. Put that soda down. LOL

3. Take your vitamins. Your scalp needs a variety of vitamins to stay healthy just like the other cells in your body. Both Vitamin A and Vitamin C are crucial to having healthy hair. Your hair needs Vitamin A to stay moisturized and grow. One of the best sources of Vitamin A is cod liver oil. Other sources of Vitamin A include sweet potatoes, carrots, kale and dairy products like milk, eggs, and yogurt. Your body needs Vitamin C to create collagen, an important part of your hair structure. Vitamin C is also a powerful antioxidant that can help prevent your hair from aging. Good sources of Vitamin C are citrus fruits (oranges, kiwi, lemons, grapefruits, etc.), peppers, and strawberries.
4. Add folic acid, zinc, and iron to your diet. These three minerals are key to maintaining a healthy scalp. Folic acid is responsible for healthy cell growth and helps to keep your red blood cells healthy. Your red blood cells deliver oxygen to your cells throughout your body which is necessary for hair growth. Likewise,  zinc plays an important role in healthy hair growth and repair. Zinc also helps to keep the oil glands around your hair follicles working properly. So make sure you’re eating things like beef, oysters, or pumpkin seeds. Iron is another important mineral as it helps your red blood cells carry oxygen to your cells. Remember, without oxygen, our hair doesn’t grow. Iron deficiency causes anemia, which is a MAJOR cause of hair loss. The best sources of iron include leafy green vegetables (like spinach), clams, oysters, eggs, red meat, and beans.

Your diet is a major component to maintaining a healthy scalp. But that’s only one subject we cover during our consultations. We have a video on YouTube when I talk more in depth about what we cover during our consultations: How To Do A Consultation.

What do you think? Do you agree that diet is important? What are some foods you eat to maintain a healthy scalp? Let us know in the comments.

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