I wanted to spend some time discussing the role of diet and health in hair care. I believe we know that there is a correlation between the diet and health and hair care, but I wanted to really do in depth to share the overall benefits of optimum health and nurtrition.
In the episode I start with understanding the hair structor as this will allow you to understand how diet, hydration and overall health impact hair health. I talk about the 3 layers of a single hair strand, the role of protein and keratin and foods that are rich in proteins. I also share essential nutrients such as the most impactful vitamins and minerals needed for healthy hair follicles and hair.
Below are a list of proteins, vitamins and minerals I talked about in the episode.
Protein:
Lean Meats: Chicken, turkey, and lean cuts of beef are excellent sources of high-quality protein. They provide the essential amino acids needed for keratin production and overall hair health.
Eggs: Eggs are a complete protein source, meaning they contain all the essential amino acids your body needs. They are also rich in biotin, a B-vitamin that plays a crucial role in hair growth and health.
Legumes: Beans, lentils, and chickpeas are great plant-based sources of protein. They also contain iron and zinc, minerals that support hair strength and growth.
Fish: Salmon, mackerel, and tuna are not only rich in protein but also contain omega-3 fatty acids, which help keep the scalp healthy and hair moisturized.
Dairy Products: Milk, yogurt, and cheese are good sources of protein, along with other essential nutrients like calcium and vitamin D, which contribute to overall hair health.
Nuts and Seeds: Almonds, walnuts, and sunflower seeds provide protein, along with healthy fats and vitamins that support hair strength and shine.
Soy Products: Tofu, tempeh, and soy milk are excellent plant-based protein sources that can help support hair health, especially for those following a vegetarian or vegan diet.
Vitamins:
Vitamin A: Promotes scalp health by encouraging sebum production. Foods: Sweet potatoes, carrots, spinach.
Vitamin B: Biotin (B7) Important for hair growth and preventing loss
Vitamin C: Helps in collagen production, crucial for hair strength. Foods: Citrus fruits, berries, and bell peppers.
Vitamin D: Linked to hair follicle health. Foods: Fatty fish, fortified foods, and sunlight exposure.
Vitamin E: Protects hair from oxidative stress. Foods: Nuts, seeds, and leafy greens.
Minerals:
Iron: Prevents hair loss by aiding in red blood cell production. Foods: Red meat, lentils, and spinach.
Zinc: Supports hair repair and growth. Foods: Nuts, seeds, and whole grains.
Magnesium: Helps with protein synthesis which is helpful for hair structure.
Biotin: A well-known vitamin for hair growth. Foods: Eggs, nuts, and seeds.
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