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According to board-certified dermatologist Sharleen St. Surin-Lord, our bodies require a diet high in plant-based foods, fiber, antioxidants, and protein for optimal hair growth. Legumes (aka beans and lentils) are saturated with hair-improving vitamins and minerals like zinc, iron, and, most importantly, biotin. "Biotin strengthens the structure of keratin, which makes up the hair, skin, and nails," notes St. Surin-Lord.
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Speaking of avocado toast, swapping out white refined carbohydrates for 100% whole grains can help you amp up the zinc, iron, and B vitamins in your diet to support healthy hair among many other benefits. Buckwheat, a whole grain, is a nutritious gluten-free seed that is filled with key antioxidants and fiber, which can help you fill up faster. Use it as a swap for oatmeal at breakfast or rice in a stir-fry, and try buckwheat-based Udon when making ramen or other noodle dishes. Salmon is also an excellent source of omega-3 fatty acids, a key nutrient for healthy hair.
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Throw a teaspoon into your morning smoothie or incorporate into overnight oats to meet your quota. Vitamin D is vital in supporting hair growth, and when your body lacks it, new hair growth can be hindered or stunted, especially in those with chronic hair loss. In particular, perimenopausal women are at risk for vitamin D deficiency. If you opt for canned sardines with bones, you’ll also get a big boost (about 325 mg) of calcium, which plays a significant role in keeping hair healthy. For an upgrade, add a handful of berries, a pinch of chia seeds, and search for yogurt that's plain, organic, and from a grass-fed source.
Pumpkin Seeds
"I have learned quite a bit over the years and constantly have people reaching out to me for advice," she says. "I've come to realize that this program is something that can be extremely useful, so I'm excited to be able to officially kick it off in September 2023." "Wearing extensions requires you to treat it like your own real hair," explains stylist Yene Damtew. "Investing in quality hair will pay off in the long run." To take the guesswork out of your next online extension purchase, we spoke to a handful of hairstylists and editors to help lead the way. Elevate your luxurious locks with our exclusive hair care tips. Explore our hair care page to discover the secrets and techniques for maintaining your YUMMY Hair Extensions for years to come.
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Pumpkin seeds are a great source of the mineral, and according to St. Surin-Lord, are one of the best plant sources of omega-3 fatty acids, the anti-inflammatory type. Add these to a homemade trail mix for an easy, on-the-go snack. According to Meryl Pritchard, holistic nutritionist and creator of Kore Kitchen, B vitamins are excellent for hair growth. "B vitamins like biotin and niacin stimulate hair growth and help keep it healthy and nourished," she says.
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This style of eating also includes foods to support your gut microbiome, and having a healthy gut flora is essential for helping with nutrient absorption to bolster the hair, skin and nails. If you are looking for ways to add hair-healthy foods to your diet, start by eating more of these delicious meals. Citrus is an incredible source of vitamin C, which boasts plenty of important health benefits.
Yogurt
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It even protects the scalp from oxidative stress and damage which, if not well nourished, can result in poor hair quality. Our bodies can't produce omega-3 fatty acids on their own, so it's important to get these fats through our diet. Avocados are a great source, and they're also rich in vitamins E and B(s). We cut harmful chemicals out of our hair care products, get regular trims, and regularly stimulate our scalp, yet sometimes it feels like our strands have been stuck at the same length for years.
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Snack on these with hummus or incorporate into a healthy stirfry. Like citrus, papaya is filled with hair-perfecting vitamin C, which protects collagen. Just one cup of the fruit chopped up yields 86.5 mg of the vitamin. St. Surin-Lord also calls out the fact that papaya is high in fiber and carotenoids, which aid in scalp health. Since our hair is made up of protein, it's imperative to load up on healthy sources like eggs, which are also a handy source of biotin.
The hair was only installed for 2 days and experienced issues the original state is the problem. Some people may not know the difference which is probably what the company is banking on. I’ve lost $300 on an install and potentially an additional $1000 if we can’t get this resolved. And of course, treating any medical conditions that cause hair loss is a must. Some common conditions include stress, thyroid issues and autoimmune problems. A single serving of sardines also has 25% of the recommended daily value of iron, a mineral important for preventing hair loss.
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I would recommend anyone interested to book a Discovery meeting with me to get the discussion going on how you can turn your vision into reality. Strawberries, in particular, are a nutritional dynamo, with about 150% of your daily vitamin C needs in one cup of sliced berries. The red berries may even help control blood pressure and support brain health, keeping everything in and on top of your head in great shape. The level of luxury is far beyond any other hair company I have tried. You are always going to have the same type of quality every time.
And, it's especially helpful for hair growth as it protects and maintains collagen stores, which as our experts told us, is key for hair growth. "In addition to being necessary for collagen production, vitamin C is also a potent antioxidant, which is necessary to fight off free radicals," says St. Surin-Lord. "Vitamin C also enhances iron absorption, and iron is important in maintaining hair health as it is a co-factor for DNA and it delivers oxygen to tissues." To determine the best foods for hair growth and hair health, it's helpful to know which vitamins and nutrients are important for the hair growth process. For example, consuming foods high in vitamin C, E, D, biotin, and zinc all play a role in hair growth.
She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family. The biggest selling point about adding bell peppers into your diet? They're high in vitamin C—so much so that they contain triple the amount than oranges, with green peppers containing 95.7 mg, red peppers containing 152 mg, and yellow peppers containing an impressive 341 mg.
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