The Foods That Can Help Prevent Hair Loss
Good news! Many of the foods that we need to properly fuel and recover from our workouts are the same ones that contribute to a lush mane. While no one food is going to act like automatic Rogaine, loading up on certain ones — all of which are part of a healthy diet anyway — will help contribute to a healthier, shiner head of hair that’s less prone to breakage in the long-term. It’s important to remember however that there’s no overnight cure when it comes to preventing breakage. Consistency with a healthy diet is key.
With that said here’s a look at the foods to add to your diet now to make hair grow faster and stronger in the long run.
Iron: Foods rich in iron like sunflower seeds, flax seeds, chia seeds, oysters, fish, pork, and chicken are all important because iron helps carry oxygen to hair follicles. In fact being low in iron is one of the most common reasons for excessive hair loss.
Protein: Hair is primarily made up of keratin, a protein, so to prevent hair loss getting enough protein in your diet is key. Without enough protein your body won’t be able to replace the hair you naturally loose everyday. Eggs, chicken, quinoa, lentils, chickpeas, buckwheat, tofu, beans, lamb, pork, and — on occasion — lean beef are all great sources of protein. Note that beans are particularly great because they’re also loaded with iron as are eggs since they’re also high in biotin.
Salmon: Salmon is rich in omega-3s, which work to keep your scalp healthy and hydrated. It’s also loaded with vitamin D and iron both of which are commonly associated with hair loss when they’re running low.
Nuts and seeds: For healthy, hydrated hair, it’s important to load up on healthy fats (just watch your portion size as it’s very easy to eat well more than a handful of nuts/seeds). Walnuts are an especially great options since they’re high in biotin, which is one of the most commonly prescribed supplements for boosting hair growth. Brazil nuts, high in selenium, a mineral that has been shown to boost hair health, are also worth singling out.
Carrots: Carrots are high in vitamin A, which boosts hair growth and helps prevent a dry, itchy scalp.
Sweet Potatoes: This starchy favorite is loaded with beta-carotene, which converts into vitamin A in our body.
Dark, leafy greens: Opt for veggies like kale, spinach, Swiss chard, all of which are high in vitamins (namely A and C), folate, and beta carotene, known to help with sebum production which is the oil that’s secreted by hair follicles and works to naturally condition hair. Leafy greens also help your body store more iron.
Yellow peppers: These are high in vitamin C, which works to prevent breakage by strengthening hair and helps produce the collagen necessary to keep hair follicles healthy. Oranges and strawberries are also good options on this front.
Avocado: Avocados are high in healthy fats, which work to keep your scalp hydrated.
Oats: High in iron, omega-6 fatty acids, and polyunsaturated fatty acids, loading up on oats will help stimulate hair growth.