Hair is an important part of the body that contributes to the way we look, especially for women. However, many people know very little about it.
By knowing what the hair is made of, we can use our nutrition to our advantage and take proper care of our hair.
The Properties of Your Hair
Human hair is majorly made of a tough protein called keratin. Keratin is the same protein that we find in our outer layer of skin and our fingernails, and surprisingly what constitutes animals’ hooves, claws, and feathers.
Hair growth begins inside the hair follicle. The only "living" portion of the hair is found in the follicle. The visible hair is the hair shaft, which exhibits no biochemical activity and is considered "dead" (Wikipedia, Hair).
Each hair consists of three layers:
- The cuticle – the outermost layer, acts as a protective layer and gives hair its shine.
- The cortex – mid-layer of the hair, contains hair’s natural pigment called melanin which determines the hair colour.
- The medulla – at the centre, is majorly made of glycogen (a sugar) and citrulline (an amino acid).
Image: Hair anatomy and structure - terrifictresses.com
Fun Facts
Black is the most common hair colour and red is the rarest, only occurring in 1 to 2% of the global population. Blondes have the highest amount of hair strands and red has the least.
Keratin is rich in the amino acid cysteine, and it can self-assemble into bundles of fibres. The amino acids that form these proteins in the hair are sourced from the food we eat. Therefore, protein intake is important for hair growth and health.
7 Best Foods for Healthy Hair Growth
The best vitamins and nutrients for hair growth are biotin, Vitamin A, C, E, B-complex vitamins, proteins, fatty acid and zinc. Eating a good balance of these nutrients can supply the hair with all that it needs to keep it shiny and strong.
1. Eggs and Dairy Products
Eggs, milk, cheese and yoghurt contain a variety of vitamins, minerals, and nutrients such as Vitamin B12, iron, zinc, and omega 6 fatty acid.
Eggs are also a great source of biotin (Vitamin B7) which the body uses to produce amino acids which are then converted into keratin protein.
2. Salmon and Fatty Fish
Rich in omega-3 fatty acids, salmon has many benefits beyond supporting hair growth. Omega-3 are found in scalp cells. It provides oils that keep your scalp and hair hydrated. A study in 2017 has linked hair loss to a deficiency of essential fatty acids.
Fatty fish is also rich in Vitamin D, selenium, and protein that help keep hair strong. To name a few: tuna, mackerel, sardines, herring.
3. Spinach and Dark Leafy Greens
Spinach is a green leafy vegetable with an abundance of nutrients. It is full of iron, vitamin A and C which is essential for hair growth.
Vitamin A helps your body make sebum which is an oil that protects hair by moisturising the scalp. Some other good choices of dark green vegetables are kale and collards.
4. Citrus Fruits
Vitamin C plays an important part in iron absorption and is recommended to eat in conjunction with iron-rich food.
Citrus fruits like lemons and oranges contain Vitamin C which helps boost collagen activity. This strengthens the capillaries that supply the hair shafts.
5. Seeds and Nuts
These nutrient-dense foods have many beneficial ingredients that could help to prevent hair loss. Nuts are packed with vitamin B, zinc, and essentials fatty acids. Seeds are rich in Vitamin E, selenium, protein, and fatty acids.
Almonds and walnuts are very high in Omega-3 fatty acids. Other good choices are brazil nuts, flax seeds, chia seeds ...
6. Avocados
Avocados are delicious and are a great source of healthy fats, Vitamin C, E, B-complex and biotin that help hair look healthy, shiny, and hydrated.
This fruit is rich in vitamins that can nourish the scalp and promote hair growth. What’s more, avocados contain fatty acids that our body cannot produce on its own and we must obtain through our diet.
7. Carrots
Carrots are loaded with Vitamin A, which is not only great for your eyes but can also aid in controlling hair loss. It is also rich in minerals like biotin and potassium.
Vitamin A is needed for the body to produce sebum oil which prevents your hair from breaking off.
Through our nutrition, we can take proper care of our hair,
so it is healthy from the inside out.
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