Fats, Proteins, Minerals & Your Hair
Eating a diet rich in vitamins is essential to your hair health, but did you know that Omega 3’s, Proteins and Minerals also contribute to a head full of beautiful hair? Let’s find out the role they play in maintaining your head full of luscious locks.
Fat - Omega 3 Fatty Acids
There are 3 types of omega 3 fatty acids, the first two commonly are called fish oil and come from a variety of fish that are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The fish that have the highest content of these fats include mackerel, herring, tuna and salmon. The third fatty acid is Alpha-linolenic Acid (ALA) which is derived from plant based sources.
Omega 3 Fatty Acids Hair Benefits
Having a diet rich in omega 3 fatty acids supports, among other things, your brain, heart, eye health and the reduction of inflammation in your body.
Another wonderful benefit of fish oil is that it may be beneficial for skin and hair health and may delay the signs of aging. So far not many studies have been conducted on the effects of fish oil and hair health. The few studies that have been conducted point towards the fact that it may indeed boost hair growth and reduce hair loss by increasing the blood flow to the hair follicles, thereby supplying much needed nutrients.
As part of a healthy diet, omega 3 fatty acids are a necessity as they have many benefits, not only for hair and skin but for your overall health in general.
Unfortunately, however, our body doesn’t produce much of its own fatty acids, therefore we need to provide our bodies with fish oil through our diet. Here is a list of foods high in Omega 3 Fatty Acids:
Mackerel (4, 580 mg per serving)
Salmon (2,150 per serving)
Herring (2,150 per serving)
Chia seeds (5,050 per serving or 1 oz)
Walnuts (2,750 per serving or about 14 walnuts)
Flaxseed (2,350 per serving or 1 tablespoon of whole seeds)
Interesting Tip
A delicious pudding that will help in providing your body with some Omega 3 Fatty Acids.
5 Ingredient Raspberry Chia Pudding
Ingredients
1 Cup Raspberries
1 Cup Milk (or milk substitute)
½ tsp Vanilla Essence
2 tbsp Honey (adjust as needed)
¼ cup Chia Seeds
Instructions
Put rinsed raspberries, milk, vanilla and honey in a blender;
Blend everything until smooth;
Transfer to a bowl and add the chia seeds;
Combine everything together and cover with a lid;
Refrigerate for 3 hours or overnight to set;
Before serving, remove from the refrigerator and give it a mix;
Transfer it to serving bowls and garnish with fresh raspberries.
Recipe from Blend With Spices
Supplements
Omega 3 fatty acids can be taken as a supplement in the form of soft gels or liquid. Always contact your naturopath/health care professional before introducing a supplement into your diet.
Protein - Collagen
Collagen is naturally occurring in our body and accounts for about 30% of our total body’s protein, making it the most abundant protein in our body.
Collagen Hair Benefits
Collagen plays a major role in supporting the connective tissues in our body such as skin, muscles, bones, tendons and ligaments.
Type I Collagen has an indirect role in how shiny, bouncy and healthy your hair looks. It supports the dermis (the middle part of your skin, where the hair root is located) and the scalp by contributing to their strength, elasticity and structure. Collagen plays a major role in creating amino acids that are necessary for keratin production, which is another protein necessary for hair health. Unfortunately, as we age, the natural production of collagen in our bodies begins to slow down leading to sagging skin and thinning hair.
The good news is that we can replenish the collagen in our bodies through the food we eat. Isn’t nature wonderful! On your next grocery shopping trip, stock up on red foods and green leafy vegetables to give your body a collagen boost. Here are a few suggestions:
Beef
Pork
Lamb
Bone Broth
Fish with the skin on
Spirulina
Interesting Tips
Eggs contain amino acids which are necessary to create collagen;
Vitamin C is needed for collagen production.
Supplements
Collagen can be taken as a supplement in capsule, powder or liquid form, Always contact your naturopath/health care professional before introducing a supplement into your diet.Mineral - Zinc
Zinc is an essential trace mineral. “Essential” meaning that your body doesn’t produce it or store it and “trace” meaning that your body only needs small amounts of it to stay healthy. Even though your body only needs small amounts of it, zinc is essential for over 50 different enzymes to do their job throughout your body. Zinc also has antioxidant and anti-inflammatory properties helping to protect cells in your body from damage caused by free radicals. Zinc helps our immune system to fight off viruses and bacteria.
Historically zinc supplements have been recommended as a hair loss treatment. The roll zinc plays in hair growth and repair is an essential one by accelerating hair follicle recovery, division and cycling. There are 4 stages (cycles) to hair growth in which zinc plays an important role. (More information on Hair Growth Cycle). Zinc also has an important role in making sure the oil glands in your scalp produce enough sebum so that your hair is moisturized and your scalp is hydrated.
Since zinc is not naturally produced by our body, we must make sure we are eating enough foods to provide our daily intake of this mineral. Keep in mind, it is a trace mineral and we only need small amounts to keep our body healthy. The Recommended Dietary Allowance (RDA) for adults 19+ is 11 mg a day for men and 8 mg for women.
Here are a few food sources that you may consider in order to make sure you are meeting your daily requirement of this wonderful mineral:
Shellfish: oysters, crab, lobster
Beef
Chicken/Turkey
Legumes
Nuts, seeds
Cheese (ricotta, Swiss, gouda)
Interesting Tip
Zinc is better absorbed by your body when taken with protein.
Foods that contain Phytate, such as cereals, corn and rice, can prevent your body from absorbing it.
Supplements
Zinc can be taken as a supplement in capsule, tablet or lozenge (for sore throat or cold) form, Always contact your naturopath/health care professional before introducing a supplement into your diet. Too much zinc can be harmful.
Wrapping it up
The food we consume plays such an important role in our overall health including our hair and scalp health. The next time you are in the grocery store and go for that bag of chips, box of baked goods or chocolate bar, take a step back! Turn around! Head to the produce, meat and dairy sections instead! Your hair will thank-you for it.
