Hair and diet

The food you eat can actually affect the health of your hair. Lustrous locks are a sign of good health. But it takes more than great shampoo to help your hair look its best. Just like your nails, your tresses are a window to your overall well-being.

When it comes to hair care, making sure you use the right products for your hair is important. But it is just as important to make sure you are eating the right food for healthy hair. Fortunately, there is a lot you can do to keep your scalp and hair healthy. And it starts with what is on your plate. Certain foods can wreak havoc, while others can shore up your locks.

We share with you what are some of the food you should avoid, and which ones you should consider adding to your diet for healthier hair.

Avoid: Sweets

When you eat something filled with sugar or made with refined flour like white bread, it causes your blood sugar to spike, which triggers a surge of insulin. That, in turn, causes your body to release more androgens – a hormone that can cause your hair follicles to shrink, which could potentially lead to hair loss.

Avoid: Too much animal protein

The Keto diet might work for your waistline, but not so much for your locks. Protein is essential to building strong hair, but not if you are overdoing it on the animal protein at the expense of other nutrients. Make sure you get enough cystine, the amino acid that’s a precursor to keratin, which is the main structural protein in hair. Good sources include broccoli, wheat germ, and red peppers.

Avoid: Alcohol

Beer, wine, and spirits can interfere with how your body metabolizes zinc, a crucial mineral for hair health. Too much booze can also dehydrate you, which can affect your hair. Alcohol can make your hair more dry, more brittle, and more prone to breakage.

Avoid: Greasy food

Foods that are high in saturated fats and hydrogenated oils can clog your pores, even on your scalp. That could lead to hair loss. However, you can try using an air fryer to make your favourite fried food without so much oil.


To keep your locks looking shiny and beautiful, you should eat more of these foods.

Eat more: Flaxseeds

Flaxseeds are a great source of omega-3 fatty acids, which help lubricate hair by providing moisture and hydration for your hair follicles. Go for ground flaxseeds over whole for better absorption of nutrients.

Eat more: Spinach

Spinach is a source of vitamin A, which regulates our body’s production of sebum (an oily substance secreted by tiny glands in our skin). Sebum helps to lubricate your hair and scalp. If you’re not a fan of spinach, then kale, collards and chard are alternative leafy greens that provide vitamin A.

Eat more: Nuts

Brazil nuts are one of nature’s best sources of selenium, an important mineral for the health of your scalp (and your skin and nails). If Brazil nuts aren’t for you, walnuts are another option as they contain alpha-linolenic acid which helps condition your hair.

Excess shedding of hair can be a sign of a zinc deficiency which can be easily solved by including nuts like cashews, pecans and almonds in your diet.

Eat more: Salmon

Salmon is rich in protein, which is important for hair structure because hair consists of keratin, a form of protein. Keratin forms the basic building blocks of our strands so it’s important to maintain a healthy protein intake. It is also one of the best sources of omega-3s, which is essential for healthy hair.

Eat more: Carrots

Carrots are not only good for your eyesight; they can make your hair thicker, stronger and more lustrous. The beta-carotene they contain is also helpful in protecting your hair from external factors that can cause damage, such as pollution. They prevent breakage and shedding too since they help in blood circulation.

A lot of work goes into a good hair day. And after all that time and care, sometimes your hair just isn’t where you’d like it to be. Just remember, the secret to growing healthy hair is actually in your diet. Just like any other part of your body, your hair needs certain nutrients and vitamins that hair products just can’t provide. Help your hair grow better than ever with these tips!


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