Using the right shampoos, conditioners, and other products can help the look and feel of your hair. But nothing replaces what's going on inside your hair and the food you eat to maximize its health and appearance. Not getting enough nutrients can leave your hair looking thin, dry, dull, and damaged. But when you focus on the right vitamins and minerals, you can take control of your hair and change how it looks from the inside out.
Pump Up the Protein
Hair needs protein to produce that full, bouncy shine you love. But too much can also lead to a protein overload and make your hair look dry and brittle. If your hair is prone to split ends and limp strands, you may have protein overload that creates too much keratin in your hair. But if your hair is flat, lifeless, or stringy, you probably need more protein in your diet.
Black beans, salmon, beef, dairy, and plant-based foods like green vegetables and broccoli can all help increase your protein. Of course, overeating protein-rich foods like red meat can raise the risk of Type 2 diabetes, coronary heart disease, and some cancers. If you want to ensure you get enough protein, without eating the wrong foods, try a whey protein supplement with immune-boosting properties.
Focus on Biotin
Biotin, also known as vitamin B7, stimulates keratin production and follicle growth in our hair. The good news is our bodies already create biotin, but if you're deficient or feel your hair is lackluster, you can increase your consumption. Look for biotin-rich foods, including eggs, almonds, and avocado.
Add More Folate
Folate is critical to our health and helps creates DNA and genetic material like our hair. Beyond stimulating hair growth, folate also promotes its volume and reduces the rate of premature greying by amplifying the body's cell production process. Some people who are deficient in folate even see new growth where there wasn't hair before.
To consume more folate, focus on dark and organic greens like spinach, romaine lettuce, Brussels sprouts, broccoli, beans, sunflower seeds, fresh fruits, whole grains, seafood, and liver.
Get More Iron
Iron does more than build strong bones; it's also a game-changer for your hair. Iron produces hemoglobin, which fuels oxygen to your body's cells to help grow and repair them. Your hair growth and related cells are no exception, and iron deficiency can lead to hair loss.
Red meat, seafood, beans, dark leafy vegetables, raisins, apricots, peas, and iron-fortified bread are all ways to get more iron in your diet. If you do suffer from an iron deficiency, it's also essential to see your doctor to rule out anemia-related health complications.
Increase Your Vitamin C
You probably already reach for Vitamin C when you're sick to treat colds and other issues, but it's also great for your hair. Vitamin C creates collagen, which promotes hair health, reduces hair loss, and improves its growth. One telltale sign of a Vitamin C deficiency? Dry hair with split ends.
Plenty of delicious foods are on the list to increase Vitamin C consumption. Oranges, kiwis, lemons, strawberries, blueberries, bell peppers, broccoli, white potatoes, and grapefruit are teeming with Vitamin C.
Maximize Your Vitamin A
Vitamin A helps fuel hair growth by helping produce more sebum oil, which keeps your scalp moisturized and healthy. Sebum also helps prevent hair breakage and keep your hair looking healthy. But like most things in life, too much Vitamin A can backfire and lead to hair loss.
Kale, spinach, carrots, tomatoes, milk, red bell peppers, eggs, and tomatoes are all Vitamin A boosters for your diet. A leafy green salad with cheese and hard-boiled eggs is a meal focused on Vitamin A.
Eat More Omega-3 Fatty Acids
Omega-3 fatty acids are linked to hair growth and prevent its loss by providing essential proteins and nutrients for your hair follicles. Fatty acids uniquely help prevent follicle inflammation, which could directly contribute to hair loss. Beyond what it's doing for your follicles, Omega-3s have a way of making your skin and hair look more hydrated and youthful.
Fatty fish, including salmon, herring, and mackerel, are filled with omega-3s. Beyond fish, seaweed, chia seeds, hemp seeds, walnuts, soybean oil, and edamame are also stocked with hair-healthy omega-3s.
Take a High-Quality Multivitamin
There are always ways to improve your diet, but you usually need an essential multivitamin to get in the right nutrients you need to thrive. After all, it's challenging to get the right amount of every nutrient you need, especially if you're looking for healthier hair. WAYT's essential multivitamin also contains healthy joint compounds and boosts your immunity.
Enjoying healthier-looking hair while eating great is within reach. Kickstart your goals by packing in the most nutrients possible by shopping our supplements to pick up organic greens, multivitamins, probiotics, and more.