Date

September 13 2019

Written By

Melissa Meister

The Good Hair Diet

Written By Melissa Meister - September 13 2019

The Good Hair Diet

It seems there are no shortages of ads reminding us of the next great skin or hair care product that will save us. But do they really? If there was one do-it-all magic bottle of something out there, believe me, I would own it. Period-t. Maybe we need to be doing more than just pouring something on or rubbing something in? If you’ve wondered why your tresses weren’t as glossy or strong as they could be, or worse—if you are experiencing early hair loss it could be as simple as adding better foods and omitting ones that are hindering your growth, literally.

Everyone knows that eating well is essential to your body‘s good health but aside from that taking in the right amount of vitamins and nutrients can also affect the way we look. Every cell inside our body complements the outer shell including our skin, nails, teeth and you guessed it our hair.  That means what we put in our body is primarily responsible for how we look outside of our bodies as well.  

So it’s equally as important to find a balanced and well thought out diet and nutrition plan to accommodate our healthy living and style regime. But what specifically should we be eating and doing? Well according to Dr. Chris Varona, a hair restoration specialist and the proprietor of  Varona Hair Restoration in Newport Beach, CA, a number of dynamics, come into play when attempting to achieve healthy, shiny and resistant strands. Those can include one’s genetics, their physical health, and hair maintenance routine and ultimately an inadequate diet may be the worst culprit says, Dr. Varona stresses.

 

By Linda Jamison with Dr. Chris Varona 

“If you’re not putting the right fuel in, your hair may not be getting the nutrition that it needs to thrive,” says Varona. “But for some, a few simple changes in their diet can have a dramatic effect on their hair’s appearance and health. 

 

“And in many cases, if the diet deficiencies are addressed, hair loss stops or reverses.”

 

Varona discusses the most important nutrients for healthy hair and the foods that supply them: 

 

  • Essential fatty acids. These are vital for healthy skin, hair, and nails. “Omega-3 fatty acids nourish and protect hair, help in regrowth, and add a silky shine,” Varona says. “Fatty fish like salmon has lots of omega-3, and walnuts, chia seeds, flaxseeds, and soybeans are also a good source of this healthy hair nutrient.”
  • B vitamins. B vitamins are essential for hair growth, provide extra support to healthy hair, and help it maintain lustrous integrity. “They help create red blood cells, which carry oxygen and nutrients to the scalp and hair follicles,” Varona says. “Many vegetarians and vegans have a deficiency of vitamins B6, B12, and folic acid, important nutrients for healthy hair. You can find B6 in bananas and potatoes, B12 in meat and dairy products, and folic acid in citrus fruits and tomatoes.”
  • Protein. Hair is composed of a protein called keratin. “If you’re short on protein, your hair won’t thrive,” Varona says. “Animal products like meat, fish, and eggs are a good source of protein. You can also get protein from plants, including beans, lentils, nuts, and grains.”
  • Vitamin D. “Vitamin D keeps the skin, bones, and hair healthy,” Varona says. “Some studies have linked vitamin D deficiency to hair loss. You can find vitamin D in fatty fish, liver, egg yolks, and in fortified foods like milk.”
  • Iron. Severe iron deficiency, also called anemia, causes hair loss in some patients. “It is especially common in women with heavy menstrual periods and is easily mistaken for female pattern baldness,” Varona says. “Meats including chicken, fish, and red meats are good sources of easily absorbable iron. Plant sources of iron include beans and lentils, dark leafy greens, and potatoes. Many breads and cereals are also enriched with iron.”
  • Trace minerals. These include iron, chromium, copper, zinc, iodine, manganese and selenium. “A daily multivitamin can be helpful to ensure you’re getting those vitamins and minerals that your body, and your hair, need most,” Varona says.

“A healthy, well-rounded diet often contains all the foods and nutrients needed for beautiful, healthy hair,” Varona says. “A simple blood test can check for nutritional deficiencies, and if they are found, a change in diet or supplementation may improve your hair and stop hair loss.”

 

I’m glad to know that there approachable repair steps to take when addressing either damaged hair, hair loss or simply winning the battle for daily luscious locks. Eat well as you eat for your good health and you’ll be doing your hair a complimentary service in kind, as well. It’s a win-win!

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