8 Powerful Foods to Strengthen Hair
Maintaining strong and healthy hair goes beyond external care with shampoos and conditioners. Proper nutrition plays a crucial role in hair health. According to the World Health Organization (WHO), nutritional deficiencies can lead to hair problems, including hair loss and weakening. Recent data from 2023 shows that about 50% of the global population suffers from some type of hair problem related to nutrition, according to the Brazilian Society of Dermatology (SBD).
To help you better care for your hair, we’ve gathered a list of 8 foods that are true allies in the quest for strong and healthy strands.
1. Salmon
Salmon is rich in omega-3 fatty acids, which are essential for scalp health and hair hydration, preventing hair loss and promoting growth. Additionally, salmon contains vitamin D, which is important for hair follicles.
2. Spinach
Spinach is an excellent source of iron, a mineral essential for hair health. Iron deficiency is one of the leading causes of hair loss. Additionally, spinach contains vitamins A and C, which help in the production of sebum, a natural oil that moisturizes the scalp.
3. Eggs
Eggs are one of the best sources of protein and biotin, both essential for hair health. Protein helps strengthen hair, while biotin, a B vitamin, promotes hair growth and prevents hair loss.
4. Walnuts
Walnuts are rich in vitamin E, which protects hair from damage caused by free radicals. They also contain zinc, a mineral that helps maintain a healthy scalp and prevent hair loss. Regular consumption of walnuts can improve hair quality.
5. Sweet Potatoes
Sweet potatoes are rich in beta-carotene, which the body converts into vitamin A. This vitamin is essential for cell growth, including hair cells. Vitamin A also helps produce sebum, which keeps the scalp moisturized.
6. Lentils
Lentils are an excellent source of iron, protein, zinc, and biotin. These nutrients are essential for hair health, helping to strengthen strands and promote growth. Additionally, lentils are rich in folate, a B vitamin that improves red blood cell health, ensuring the scalp receives adequate oxygen and nutrients.
7. Greek Yogurt
Greek yogurt is rich in protein and vitamin B5 (pantothenic acid), both essential for hair health. Protein helps strengthen strands, while vitamin B5 improves scalp circulation and promotes hair growth.
8. Avocado
Avocado is an excellent source of vitamin E and essential fatty acids. Vitamin E improves blood circulation and helps hair follicles function more efficiently. Essential fatty acids are crucial for hair hydration and shine.
Including these foods in your diet can make a big difference in your hair’s health. Additionally, it’s important to maintain a balanced and varied diet, rich in fruits, vegetables, proteins, and healthy fats, to ensure your hair receives all the necessary nutrients.
Sources:
- World Health Organization (WHO)
- Brazilian Society of Dermatology (SBD)
- American Academy of Dermatology (AAD)
