5 FOODS THAT STRENGTHEN YOUR HAIR
I am going to discuss common nutrient deficiencies that may be related to hair loss. It is challenging to pinpoint the exact cause of hair loss, but having a wide variety of nutrients in your diet can help combat this problem. I have picked my 5 top foods that strengthen your hair. We have heard it before, but we are made up of what we eat. Our food is our medicine; therefore, it can heal us or hurt us. The food we introduce into our bodies feeds our cells, providing our muscles and every process in our incredible bodies. If you think about it, we have a very intimate relationship with our food; we take something from the outside world and place it inside us to aid in every bodily process. On top of being a micropigmentation artist, I am also a transformational nutrition coach, which is why I love talking about nutrition. That being said, I am not a doctor, and you should always consult your doctor before taking any supplement to check your vitamin and mineral levels.
1. Eggs- Eggs are on the top of the list because of their nutrient-dense properties. Eggs are high in protein and Biotin. They are also a great source of iron (a prevalent deficiency that can lead to hair loss) and zinc, selenium, and other healthy nutrients. Non-vegetarian sources of protein contain heme iron which is more easily absorbed. Protein is super critical because it contains sulfur which builds keratin which aids in the growth rate and thickness of hair. It also helps in the absorption of iron and zinc. Iron helps in the production of red blood cells, which transfer oxygen throughout the body. Are you starting to see how everything works together? Incredible right? As you noticed, I mentioned Biotin, which most people automatically think about as a hair nutrient. However, if you eat a balanced diet, it is very uncommon to have a Biotin deficiency; most commonly, it is unnecessary to take a Biotin supplement. A great cooking tip and something that I just started incorporating is turmeric in my scrambled eggs. Turmeric is a natural anti-inflammatory and has a long list of benefits; make sure to add black pepper, making the curcumin in Turmeric absorption 2000x greater.
2. Fatty Fish- Omega-3 is another common deficiency. Omega-6 is commonly found in the foods we consume, but Omega-3 is not. It is ideal to have a ratio of 1:1 or 1:4 of these fatty acids. Unfortunately, most commonly, diets have a ratio of 1:20. So a diet high in Omega-3 can help level out this ratio. Salmon, herring, and mackerel are great examples of fatty fish. When I don’t eat fish, one of my favorite sources of Omega-3 is Cod Liver Oil or Krill Oil, both great supplementation. Just make sure they come from credible sources; the last thing you want is to be consuming added toxins. These oils also contain Vitamins and nutrients that promote strong and healthy hair. A vegetarian option is hemp seeds which have a perfect nature’s balance of 3:1 ratio.
3. Spinach- Spinach is rich in folate, iron (which remember helps RBC carry oxygen throughout the body), and Vitamin C and A. It also aids in blocking DHT due to its high content in zinc. High levels of DHT lead to hair loss. I place spinach and kale in my daily protein shakes to make sure I get those healthy leafy greens into my diet.
4. Berries- Blueberries are on the top of my list of favorite berries. Berries are rich in Vitamin C, which helps in the production of collagen. Collagen is a protein that helps strengthen hair and prevent it from becoming brittle and breaking. Vitamin C also aids in the absorption of iron. Berries are also excellent sources of antioxidants; these properties protect against harmful molecules called free radicals.
5. Nuts- Nuts are high in Vitamin E, zinc, fatty acid, along with a wide variety of nutrients that promote healthy hair growth.
There are so many other foods I would love to discuss, but I will leave it at those top 5. Foods are essential for maintaining healthy hair. Hair cells are the second fastest-growing cells in our body, second only to our intestinal cells. Hair is not a vital organ, so our bodies will prioritize what is most critical for our bodies to stay alive. Therefore, a nutritional imbalance will show up in the form of thinning, brittle hair. Our bodies need proper amounts of protein, complex carbohydrates, fats, vitamins, and minerals to function optimally. Also, good nutrient absorption and a healthy gut are essential. I will create more videos that will help you elevate your health. But a quick tip for gut health is 2 teaspoons of organic apple cider vinegar in a tall glass of water upon waking up; this will boost your stomach’s ability to absorb nutrients.
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