If you’re trying to look after your hair, you’re probably using topical treatments such as shampoos and conditioners. However, according to diet wellness expert Nicole Catanese, you’re better off taking care of your hair from the inside out. By eating certain foods a few times a day, you could see longer, stronger, shinier hair in no time.
1. Sea Buckthorn: Catanese notes that sea buckthorn is ‘rich in beta-carotene, vitamin C and omega 7s.’ Lauren Slayton, RD, founder of Foodtrainers in NYC, explains, ‘In Latin, it literally means “shiny horse” and it’s the essential fatty acids that it contains that help to make human hair shiny, too.’
2. Clams and Oysters: Deborah Enos, a certified nutritionist in NYC, points out, ‘Zinc is a mineral that is important in the repair—and growth—of tissue, including the growth of hair. If your body is low in zinc, you may experience slow growth of hair and actual hair loss.’ If you’re not able to eat seafood, try getting your zinc from peanut butter, cheese, nuts and seeds.
3. Papaya and Peppers: Slayton, who recommends working these two foods into one to two meals a day, comments, ‘It’s the vitamin C in these two foods that help boost the production of collagen that surrounds hair and keeps it strong.’ However, if you want a little more variety, you can use other vitamin C-rich foods such as lemons, oranges and grapefruit.
4. Peanuts: ‘They’re one of the best sources of biotin, a form of vitamin B, which increases hair growth and overall scalp health,’ says Slayton. ‘Your body needs biotin to metabolize carbohydrates, fats, and amino acids, the building blocks of protein and because hair is made up of protein, biotin helps hair grow faster.’ Other biotin-rich foods include egg and salmon for protein.
5. Evening Primrose Oil: Slayton details that evening primrose oil is ‘one of the top sources of gamma-linolenic acid, an omega-6 essential fatty acid that promotes hair growth.’ A good option to try is Barleans Organic Oils Evening Primrose Oil, £10.50, vitaminshoppe.com.
6. Brussels Sprouts: ‘Brussels sprouts are a good source of vitamin C, which is important in keeping your hair vibrant and healthy because it’s used by the body to form collagen,’ asserts Enos. ‘Even a mild deficiency of vitamin C can lead to split ends, so make sure to eat foods that have it on a daily basis.’
7. Lentils: As well as being an excellent source of protein, lentils are also packed with essential hair health minerals such as iron and zinc. ‘Zinc regulates hormones that affect hair growth,’ notes Slayton. ‘And some studies have found a link between iron levels and hair loss in women.’
8. Spinach: Enos enthuses, ‘This vegetable is full of iron and folate, which is a B vitamin that is helpful in the creation of red blood cells. While iron allows the blood cells to carry oxygen. And the two are a winning combination for your hair and the rest of your body, as well.’ Catanese adds, ‘Try adding foods that contain either one of these important hair nutrients, too. For example, asparagus and broccoli are rich in folate; garbanzo beans and Swiss chard are great for iron.’
9. Greek Yoghurt: Enos notes that Greek Yoghurt is ‘high in protein and vitamin B5 (aka pantothenic acid), a good combination for helping to increase hair growth.’ Catanese recommends, ‘Try Maia Yogurt, $1.50, maiayogurt.com. It’s also a source of vitamin D, which has been recently linked by research for helping to promote healthy hair follicles.’
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