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Protein – Keratin is the type of protein that makes up your hair's main component. Insuring that there is a sufficient amount of protein in your diet (0.8-1gram/kg of body weight) will make hair strong and healthy. Foods high in protein include pasture-raised poultry, eggs, wild caught fish and meat and dairy products from pasture-raised livestock. Vegetable protein sources include legumes and nuts.
Vitamin A –Also known as beta-carotene, vitamin A is essential in producing sebum, an oily compound that acts as a natural conditioner for the scalp. Foods high in beta-carotene include but are not limited to: pasture-raised liver, cod liver oil, carrots, pumpkins, black eyed peas, spinach and sweet potatoes.
Vitamin E – Too much sun exposure causes hair damage. Consuming foods high in vitamin E may help protect the hair from the harmful effects of UV sun rays. Some great sources of vitamin E include: sunflower seeds, almonds, peanuts and avocados.
Zinc and selenium – Both minerals are known for their antioxidant activity. These essential minerals help protect the scalp and hair follicle from damage. Foods rich in zinc include: hemp seed, sesame seed, pumpkin seed and cocoa power. Foods high in selenium include: Brazil nuts, eggs, wild caught tuna and brown basmati rice.
Iron – Iron is an essential mineral for the body and deficiencies can lead to hair loss. Iron deficiency leads to anemia, which in turn results in inadequate nutrient supply and subsequent hair loss. Animal products such as pasture raised poultry, red meat, and wild caught fish are excellent sources of iron. Vegetables such as spinach, lentils, broccoli and kale are all packed with iron. Iron supplementation is not required, unless you are confirmed deficient.
Vitamin C – Vitamin C supports collagen production and facilitates iron absorption. Collagen is a building block which strengthens the capillaries in the hair shafts. Sweet peppers, guava, berries, citrus fruits, and sweet potatoes are rich sources of vitamin C.
Biotin – A deficiency in biotin may lead to brittle hair and eventual hair loss. Foods sources of biotin include: whole grains, yeast, legumes, pasture raised organ meat, and egg yolk.
Omega-3 – Omega-3 reduce inflammation, nourish hair follicles and stimulate hair growth. The fatty acids promote blood circulation and support the production of scalp oils which moisturize the hair and scalp. Oily fish such as wild caught salmon, sardines, and mackerel are known as great sources of omega-3 acids.
Magnesium – This mineral helps strengthen hair and prevent hair loss. Foods rich in magnesium include: leafy greens, bananas, avocados and yogurt.
Vitamin B-complex – B-complex vitamins play a vital role in metabolism and cell growth. This activity is essential for hair growth. Some Excellent sources of B-complex vitamins include: whole grains, saurkraut, nuts and pasture raised eggs.