Having a full complement of the best hair care products in your bathroom isn’t enough to keep a strong hair, healthy and beautiful. The secret to a dream mane is also (and especially) in what we put on our plate.
1- Fish for a strong hair
For golden hair (or silver or bronze, depending on your profile…), you need to prioritize proteins. Fish and meat contain amino acids such as methionine and cystine which are precursors to keratin. Keratin is the main component of hair and improves its structure.
All white fish (such as cod and snapper) are less fatty and usually richer in protein, and are good for the figure. Athletes, vegetarians and adherents to drastic diets may find themselves lacking in protein.
For a head of hell, make sure you get enough protein on a daily basis, the equivalent of at least 1.2 grams of protein and no more than 1.8 grams per kilogram of body weight per day if you are active, vegetarian or on a diet, or at least 1 gram per kilogram of body weight per day if you are sedentary or carnivorous.
2- Wheat germ and other cereals for a strong hair
Beyond the precious proteins, scientific opinion seems to say that B vitamins serve to support hair growth and contribute to hair beauty. The vitamins in this complex can regulate sebum secretion in the scalp, stimulate blood circulation in the hair roots, strengthen the roots and enhance the shine of the mane.
Although wheat germ is a rich ingredient in B vitamins, it is also important to vary the sources of cereals to obtain the range of vitamins in this group (from B1 to B12). Consider muesli, oatmeal, couscous, whole grain bread, etc. To nourish the body with these unique vitamins, eat 4 to 5 servings of whole grain products daily. In addition to giving you a great head, whole grains offer fibre that aids in digestion and contributes to satiety.
3- Colored vegetables and fruits
Vitamin C (ascorbic acid), an antioxidant with flavonoids, protects follicles and reduces hair loss. It’s found in shampoos and hair treatments, but nothing beats the fresh market garden version on your plate. It’s obviously better when eaten with a fork, so you kill two birds with one stone!
Smokers and active people have an increased need for vitamin C, since it is fragile and metabolized with the oxidative stress caused by smoking and energy expenditure. There are no recommendations for daily values of vitamin C, but you can get by with a minimum of 5 servings of vegetables and fruit every day.
4- Whole eggs
Egg yolks are an age-old remedy for beautifying the mane. Not just to put on your hair, they can please your taste buds! Their vitamin A content ensures the regeneration of scalp tissue. Stock up on cokes, carrots, spinach and dairy products for plenty of vitamin A. However, this vitamin is a bit fickle, requiring dietary fat to be optimally absorbed by the body. The need for vitamin A increases during adolescence and especially during breastfeeding. Even if vitamin A deficiencies are rare in developed countries, take advantage of this to get enough to pamper your hair.
5- Cocoa and dark chocolate
Another nutrient that is essential for healthy hair is iron, which increases the level of hemoglobin to oxygenate the hair. This mineral plays a fundamental role in the regrowth process. A nice surprise: cocoa and its derivatives provide a good dose of iron while satisfying your cravings, as long as you are reasonable in the quantities. Just a few bites can provide a portion of your iron needs. Other sources of iron include wild meats, kidney beans, oats and quinoa. Women with heavy periods, endurance athletes, pregnant women and small eaters are at greater risk of depleting their iron stores… be careful!
6- The lentils and legumes of this world
These vegetarian alternatives represent a nutritional “jackpot” with their share of proteins, B vitamins and zinc. Zinc is used to make hair shine, stimulate hair growth and prevent hair loss. You’ll love the fact that legumes are affordable and practical in the kitchen. Lentils deserve a special mention, being the least caloric of the group. Especially since Health Canada advises replacing half of all meat and poultry with meat substitutes, for heart health and variety. You would obviously be crazy to do without them! One serving of lentils or other beans is half a cup (125 milliliters), so it’s quick to prepare… and devour!
7- Flaxseed, olive and other oils
When people talk about good fats, vegetable oils come to mind. Not only are they good for heart health, but they also contribute to hair health… by providing essential fatty acids (omega-3s) that improve hair texture. In addition to their use in cosmetics, oils are great for recipes and to enhance the shine of your hair. Store them in the refrigerator to preserve their taste and nutritional properties. Just pour them into your salad dressings and marinades, or simply spoon them out… for your own good.
8- Almonds and nuts of all types
That’s not all… Vitamin E promotes hair growth by supporting the blood circulation that nourishes the scalp. It guarantees beautiful hair in addition to being anti-inflammatory and cardio-protective. Stock up on almonds, hazelnuts and other nuts of your choice to enrich your menu. Unfortunately, the typical North American grocery store has a shortage of vitamin E. Add nuts to your cold cereal in the morning, to salads at meals and at snack time. Leave the supplements alone and focus on vitamin delights that are edible.
9- Oysters, not only aphrodisiacs?
Once again, oysters are in the spotlight… but for a reason other than seduction. These mollusks are rich in zinc, a trace element that supports the immune system and strengthens the hair fiber to make hair less fragile. For those who are less fond of oysters, seafood (clams, scallops, etc.) is an interesting option. It is important to note that vegetarians are more at risk of zinc deficiency because it is found mainly in animal products.
10- Algae, yes?!
You read that right, don’t adjust your computer screens! Seaweed (kelp, kombu, wakame, dulse and nori as they are known) are a nutritional goldmine with their content of vitamins A, B and C and zinc. These marine marvels support hair growth, in addition to being low in calories… so no worries or compromises. They are still unknown in the West; tame it in the form of sushi, salad or condiments to familiarize yourself with their taste.
