Free pickup point delivery from €60 in France, Belgium & Luxembourg
Slide image
HAIR DIAGNOSTIC+ 52 000 diagnostics déjà réalisés

10 foods to favor for healthy hair!

While using natural cosmetic products that are suited to your hair is essential, the health of your hair starts from the inside, which means a balanced, well-suited diet. Vitamins, minerals, trace elements... that's a rich palette to build into your daily diet for naturally strong, shiny hair.

For this article, we've grouped together 10 types of food and paired them with their benefits for your hair.

This edition isn't vegan, but if you'd like us to focus on vegan or vegetarian foods in a future article, we can absolutely do that!

No. 1: Salmon

Oily fish like salmon and mackerel are packed with omega-3 fatty acids, protein, vitamin B-12 and iron. Essential omega-3 fatty acids support scalp health. These omega-3s are found in the cells of the scalp and play a part in keeping the scalp and hair supple. An omega-3 deficiency can cause a dry scalp and dull, brittle hair.

No. 2: Dark green vegetables

Green vegetables like spinach, broccoli and kale provide vitamins A and C, which the scalp uses in sebum production, sebum itself being secreted by the hair follicles. Don't panic! This doesn't mean you'll have more sebum, but that your follicles will be better able to regulate sebum production, which can help space out your washes. Also, even though sebum is often seen as enemy number one, know that it's essential for protecting your hair's cuticle scales by maintaining their acidic pH. (see our article on the reasons why you should care about the pH of your cosmetics).

No. 3: Beans

Legumes (kidney beans and lentils) are sources of protein, iron, zinc and biotin (Vitamin B).

In France, 25% of premenopausal women have an iron deficiency, even though iron helps maintain a stable level of hemoglobin (an iron-containing blood cell). An iron deficiency can lead to hair loss, which is why it's essential to have a complete blood test done regularly (once a year), which will help detect various deficiencies and make sure everything is running smoothly!

Biotin (Vitamin B) deficiencies can lead to hair loss and brittle hair.

No. 4: Nuts

Among the nuts, Brazil nuts are a natural source of selenium, an antioxidant that helps against disease and aging. They contain zinc and alpha-linolenic acid, an omega-3 fatty acid that can help condition the hair. Watch out: a zinc deficiency, just like an iron deficiency, can lead to hair loss. Pecans, cashews and almonds also contain zinc.

Be careful, though, not to overdo the calcium that almonds, for example, are full of, or you risk suffering from hypercalcemia, which can cause kidney stones and other problems.

No. 5: Poultry

Hair is made up of 95% keratin, which is a protein. Poultry (turkey, chicken) provides high-quality protein and iron with a lower calorie intake.

Fragile, brittle hair or a dry scalp can point to a protein deficiency. But meat is by no means the only source of protein, and vegetarians will find plenty in oilseeds (peanuts, almonds, pistachios, etc.), legumes and their derivatives (tofu, chickpeas, beans...) or even grains. For more information on the importance of protein, take a look at the dedicated page on the website of the French National Agency for Food, Environmental and Occupational Health and Safety (ANSES).

No. 6: Eggs

Eggs are excellent sources of protein, biotin (Vitamin B) and vitamin B-12, important beauty nutrients. Be careful not to overdo it, though, as they also contain cholesterol.

Grandma's trick: you can make homemade hair masks with eggs, which have a reputation for making hair naturally shiny. Be careful, though, not to rinse your hair with hot water or you'll end up with an omelet on your head (experience from the team...)!

No. 7: Whole grains

Whole grain breakfast cereals contain zinc, iron and B vitamins. We find these grains in various whole grain breads such as rye, as well as buckwheat, brown rice and quinoa. These grains can help strengthen your hair and preserve its elasticity.

Our recommendation: be sure to choose organic whole grains, as pesticides and their residues are concentrated mostly in the husk of the grains.

No. 8: Oysters

Oysters are an excellent source of zinc (90 mg of zinc per 100 g of oysters), a powerful antioxidant that helps regulate sebum, for the hair as well as the skin.

A zinc deficiency may slow hair growth, but like anything good, be careful not to overdo it!

Other foods contain zinc too, such as whole grains, nuts, beef and lamb, so we enjoy our seafood platter at Christmas, but there's no need to have it all year round!

No. 9 : Low-fat dairy products

Low-fat dairy products like Camembert or goat cheese are made up of calcium, whey and casein, which are minerals important for hair growth. They also lower blood pressure.

No. 10 : Carrots

Carrots are an excellent source of vitamin A, which contributes to the proper functioning of the immune system.

They prevent the premature appearance of gray hair and protect against dry, dull and brittle hair. Carrots also promote hair growth.

Big bonus: the beta carotene in carrots, which the body doesn't synthesize, can help give your skin a light natural tan! What better way to tan than from the inside?

To conclude

Like in many areas, the health and beauty of your hair lie in a good balance, which also shows in what we eat. So let's head to the kitchen and make the most of the summer ahead to mix things up with salads (carrots, tomatoes, cucumber...), fruit, lean proteins and other low-fat dairy products that will work from the inside to beautify your hair.

We also notice the vitamins, minerals and trace elements that come up in most of the foods in this article: zinc, iron, vitamin A, vitamin B, omega 3...

If you have specific concerns about hair loss, itching... don't hesitate to see your doctor, who will probably prescribe a blood test to find out whether you have any deficiencies. A hair problem can be a symptom of something more serious!

And you, what are your favorite foods for beautiful hair naturally ?

Also discover our natural hair care products for clean, healthy hair, naturally!

Sources

Not sure which care products are right for you? Find your ideal routine in just a few minutes.

Take my hair diagnostic

Leave a comment

This site is protected by hCaptcha and the hCaptcha Privacy Policy and Terms of Service apply.

Please note, comments must be approved before they are published