Many people don’t realize that the old saying “you are what you eat” also applies to your hair.
Here’s what you need to know to make sure your diet supports gorgeous hair and a comfortable scalp.
Why Does Food Matter to Hair Growth?
Your body requires certain nutrients to grow thick, healthy hair. Research has linked or correlated deficiencies in iron, vitamin D, biotin, riboflavin, and other nutrients with hair loss.
That’s why keeping a balanced diet will help to keep your hair healthy.
Want to make sure to add foods rich in hair healthy nutrients to your grocery list? Here are some vegetarian/vegan-friendly ideas.
Good sources of iron include:
- Spinach
- Soybeans/tofu
- Lentils
- Pumpkin seeds
- Quinoa
Good sources of vitamin D include:
- Carrots
- Mushrooms
- Mangoes
- Squash
- Plant-based milks like almond, coconut, or macadamia nut milk that are fortified with vitamin D
Good sources of biotin include:
- Peanuts
- Almonds
- Sunflower seeds
- Sweet potatoes
- Peas
Good sources of riboflavin include:
- Kale
- Hemp seeds
- Sesame seeds
- Pine nuts
- Cashews
You’ll notice a lot of proteins, healthy fats, fruits, vegetables, and legumes on this list- all staples of a balanced diet that experts recommend to promote overall health. So, if you’re making an effort to include healthy foods in your diet, you’re also benefiting your hair!
What You’re Not Eating Might Be Thinning… Your Hair
It’s important not to restrict calories to the extent that your body doesn’t get the nutrients it needs.
Hair loss is a known side effect of malnutrition as seen in famine conditions, starvation, eating disorders, and even certain restrictive diets like keto. So, please do your research and talk to a trusted doctor before you embark on a serious diet.
If you decide a diet is right for you, check with your doctor whether you should start taking vitamins or other dietary supplements to make sure you’re getting the nutrients you need to grow healthy hair.
You can also use topical treatments like Root22Serum to apply hair-healthy nutrients directly to your scalp.
What You ARE Ingesting Might Be Irritating Your Scalp
Sometimes, it’s not what you’re not eating that’s limiting your hair growth. Many people don’t realize that what they are eating could also be having an adverse effect on their hair.
You may have a mild food intolerance or allergy that causes inflammation and/or irritation to your scalp without you even being aware of it! But anything that makes your scalp itch or flake makes you more likely to scratch- which can have the unintended consequence of breaking or pulling out your hair.
That’s why Vigor Roots CEO Nathalee DuRose recommends getting an allergy test so you can steer clear of foods and product ingredients that disagree with your system.
Though research is limited, there is some evidence that diets high in simple carbohydrates may contribute to hair loss. For this reason, you may want to limit sugary foods like candy, cakes, and cookies and refined grains like pasta and bread.
Also, steer clear of fish with a high mercury content, as this may be linked to hair loss.
It’s also important to note that hair loss can be a side effect of many common types of medications from birth control, to thyroid medications, to antibiotics, to mood stabilizers. Even too much vitamin A!
Check if your medications have hair loss as a possible side effect. If so, talk to your doctor about how to address it.
An Easy Way to Have a Hair Healthy Diet
One of DuRose’s favorite ways to make sure her family is getting nutrient–rich foods is to make juices from fresh fruits, leafy greens, and vegetables.
There’s no complaining about eating fruits and veggies in DuRose’s house, because her kids love these juices. She’s agreed to share her recipes so you can try them too.
All you need to do is add these combinations to a juicer and experiment with proportions to find your favorite balance!
Vigor Roots Juice Recipes for Healthy Hair
Green Juice
- Kale
- Apple
- Pineapple
- Ginger
- Lemon
Red Juice
- Red Beets
- Carrot
- Apple
- Ginger
- Lemon
Orange Juice Blend
- Golden Beets
- Carrot
- Orange
- Apple
- Lemon
- Ginger
But, Do Talk To Your Doctor
Remember, food probably isn’t the only culprit if you’re experiencing hair loss. Many different factors could be at play from scalp health, to genetics, autoimmune disease, or medication side effects.
So, if you’re noticing bald spots or a thinning hairline, book an appointment with a dermatologist so you can better understand the cause of your hair loss and the treatment options available to you.
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