NOURISH YOUR HAIR

How can I support my hair health?   

When undergoing a life change, dealing with stress or experiencing a decreased appetite, it can be hard to maintain a balanced diet. You might start to notice changes in your hair health, like dry and shedding hair. There are some nutrients which can support hair health, which we have listed below. 

Protein 

• Hair is primarily made up of a protein called keratin. Protein is essential for hair health as it supports the growth, strength and structure of our hair.

• Food sources: high-quality protein such as lean meat, fish, eggs, legumes, nuts and seeds.

Biotin

• Also known as vitamin B7, biotin helps with production of keratin, a protein that forms the structural foundation of our hair, skin, and nails. Adequate biotin levels can support and maintain hair health.

• Food sources: eggs, nuts, seeds and whole grains.

Zinc

• Zinc helps support hair tissue growth and repair.

• Foods sources:  lean meats, poultry, legumes, nuts and seeds. 

Omega 3 fatty acids

• These healthy fats are beneficial for hair health as they nourish the scalp and support hair follicles.

• Food sources:  fatty fish (salmon, mackerel, sardines), walnuts, chia seeds and flaxseed.

Vitamins A and C

• These vitamins support the production of sebum, which is a natural oil that keeps the scalp moisturised.

• Food sources (vitamin A): sweet potatoes, carrots, spinach, and kale.

• Food sources (vitamin C): citrus fruits, strawberries, and capsicum.

Vitamin E

• An antioxidant that helps protect hair follicles from oxidative stress. 

• Food sources: almonds, sunflower seeds, spinach and avocados.

Water

• Hydration is essential for maintaining healthy hair. Drink an adequate amount of water daily to keep your scalp and hair hydrated.

Eating foods with healthy fats, protein and vitamins can help to support your hair health. If you feel you are not getting enough nutrients from your diet alone, you can consider incorporating nutrient supplementation in your everyday routine.

Remember, while nutrition plays a role in supporting hair health, it is important to have a balanced and varied diet. If you have specific concerns about your hair health or nutrient intake speak to your dietitian or other healthcare professional for individualised advice before taking any medication or supplement. Vitamin and mineral supplements should not replace a balanced diet.