Hair health is a hot topic during winter season: hats, cold temperatures outside, dry heat inside.
Each season causes some damage to our hair: in winter it’s the hats, outside cold, and dry heat inside. During spring, there are usually not enough vitamins in our food, and our hair suffers as well. During the summer, there is sun damage. Fall is probably the best season for our hair, but if fall brings you some stress then the hair is affected the most.
What can we do to make our hair look nice and shiny, not just in the winter, but throughout the year?
If you are generally healthy, these concerns can be addressed mostly by adding some hair-friendly foods into your daily diet. If you also add some supplements, the results will speak for themselves!
1. Hair loss
Eat: Iron is essential for healthy hair growth. One cup of white beans is about 8 mg of iron. Proteins are the building blocks for hair. About 115 grams of chicken has 35 grams of protein, which is about 75% of the daily recommended intake for women.
eggs are a great source of protein and are packed with a B vitamin called biotin, which helps hair grow. Vegetarians’ options are quinoa (8 grams of protein per cooked cup), chickpeas (15 grams of protein per cooked cup), or lentils (18 grams of protein per cooked cup).
Supplement: Vitamin C, Biotene, Multivitamins
2. Thinning, dull hair
Eat: Healthy fat deficiency causes your hair to lose its natural shine. About 100 g of wild alaskan salmon twice a week is a good start.
Add: Not a fish fan? Ground flaxseeds are also an excellent source of fatty acids.
Snack: Make a habit to grab some walnuts for your snack – the only type of nut that provides omega-3 fatty acids. Walnuts are also a good source of biotin, needed for scalp and hair health.
Supplement: Omega 3, Silica
3. Itchy, flaky scalp
Eat: 30 grams of pumpkin seeds (about a ½ cup) supplies 19% of your daily requirement of zinc, a mineral which helps to prevent scalp dryness.
Add: Snack on kelp that is high in iodine, the most important thyroid nutrient that is responsible for hair dryness.
Supplement: Omega 3, Zinc
Check: Don’t forget to check your humidifier; if the air is too dry, your scalp will be the first to feel it.
And finally my favourite Hair Spa Cocktail!
It has iron, folate, vitamin C, and beta carotene – a blast of nutrients to stimulate growth, promote hydration, increase circulation, and maintain color and shine of your hair.
3/4 cup (180 mL) unsweetened almond milk or hemp milk (I sometimes use kefir or yogurt)
1 cup baby greens or baby spinach
1 cup chopped kale
2 Tbsp (30 mL) hemp hearts
1/2 in (1.25 cm) piece fresh ginger
1 ripe pear, cored and quartered (or 1 banana and ½ cup strawberries)
Blend all together, enjoy delicious drink and watch your hair thanking you.