In the intricate tapestry of overall health, diet plays a pivotal role, with a direct impact on the vitality of your hair. If your once-lustrous locks are losing their sheen or succumbing to increased brittleness, it might be time to reassess your eating habits.
Two registered dietitians, Amanda Sauceda and Frances Largeman-Roth, emphasize the critical link between nutrition and hair health. Sauceda underscores the importance of meeting basic calorie needs, essential for sustaining the energy required for hair growth and hormone production vital for healthy hair.
Largeman-Roth elaborates on the significance of specific nutrients, emphasizing the role of protein in supporting healthy hair growth. Highlighting the essential vitamins and minerals, including zinc, omega-3 fatty acids, folic acid, and various B vitamins, she notes their crucial involvement in new cell growth, emphasizing that a deficiency in these elements can hinder hair thriving.
Salmon emerges as the top pick for optimal hair health, according to both experts. Renowned for its high-quality protein, marine collagen, omega-3s, and zinc content, wild sockeye salmon, especially from Alaska, boasts the highest vitamin D levels. Vitamin D deficiency has been associated with hair loss, making the incorporation of salmon into the diet imperative. The recommendation is to include two servings weekly, with a note from Sauceda emphasizing the benefits of consuming the skin, rich in collagen.
Beyond salmon, the experts suggest an array of foods to enhance hair health. Almonds, walnuts, eggs, citrus fruits, skin-on chicken, and legumes are highlighted for their contributions, ranging from plant protein to crucial vitamins and minerals.
However, not all foods contribute positively to hair health. Sauceda advises moderation in consuming sweets and ultra-processed foods, emphasizing their lack of nutritional density. Largeman-Roth warns against high-mercury fish, such as swordfish and bigeye tuna, which can lead to hair loss due to mercury buildup.
In addition to a balanced diet, lifestyle factors are deemed crucial for maintaining healthy hair. Adequate hydration, avoidance of yo-yo dieting, and stress management are highlighted by Largeman-Roth and Sauceda. They stress the impact of chronic stress on cortisol levels, influencing the hair growth cycle.
Both experts underscore the importance of proper hair care, including minimizing heat styling, using heat protectants, and adopting practices such as sleeping on a satin pillow and drying hair with a microfiber towel designed to protect strands.
In the pursuit of vibrant and healthy hair, this comprehensive guide by registered dietitians offers valuable insights, emphasizing the interconnectedness of nutrition, lifestyle, and proper care.
