Nutritional Must Do's
There are a number of 'daily must do's' in order to maximise your hair's potential for being healthy and looking beautiful.
Breakfast is the most important meal of the day for your body, and also for your hair. Energy to form hair cells is lowest first thing in the morning (or when you wake up!) Eat a balanced and nutritious breakfast of proteins and complex carbohydrates to give your hair a nutritional boost.
Drink approximately 1.5-2 litres of water a day depending on your activity level and climate. Your scalp, just like your skin, can become dehydrated.
Add Milk To Your Tea
Research has shown that drinking black tea can increase the likelihood of anaemia. This is because the tannin in tea is left free to bind with iron in your body and can therefore reduce your iron stores. The solution: Add a splash of skimmed or semi-skimmed milk.
Limit Your Salt Intake
Try not to eat too much salt. It can cause water retention, especially in your scalp.
The energy to form hair cells drops 4 hours after eating a meal. Snack on a complex carbohydrate, such as wholemeal bread, wholemeal crackers, fruit or vegetables, between meals to sustain energy levels to your follicles.
Eat Enough Protein
Your hair is composed primarily of protein, so including adequate amounts in your diet is vital to hair growth. We suggest eating lean animal protein with breakfast and lunch. If you are vegan/vegetarian, plant protein should be included with these meals, examples of plant based sources of protein are beans, quinoa, tofu, seitan, legumes and nuts.
Eat Adequate Iron
Ferritin (stored iron) levels are extremely important in terms of hair growth. To help promote healthy iron levels, try to eat red meat at least twice a week, especially if you are menstruating.
Vitamin C Crush
Iron can only be absorbed effectively if you are eating it alongside vitamin C! Have a glass of freshly squeezed orange juice, or one of your favourite fruits/vegetables to help with iron uptake.
Be Wary of Dairy
Dairy products are a great source of Calcium. However, if you are prone to dandruff, eczema or psoriasis, dairy can exacerbate or trigger the condition. Try drinking skimmed milk or substituting with soy or almond milk if necessary.
Try not to choose the same meals/foods every day. Eating a varied diet will help ensure you are getting a wide-range of essential vitamins and minerals.
Always speak with you doctor before making changes to your diet.
If you would like to know more about nutrition and hair, our clinics based in London and New York specialise in hair and scalp health.