Achieve Great Lengths with Vitamin A
Vitamin A is often touted for skin and eye health, but it’s also vital for hair growth. In fact, hair loss may be a side effect of a vitamin A deficiency. This fat-soluble antioxidant not only supports growth in the cells, it also helps glands make sebum, an oily substance that naturally moisturizes the scalp and works to keep hair healthy.
Pick up carrots, sweet potatoes, spinach, or kale on your next trip to the grocery store. All are high in beta-carotene, which converts into vitamin A. Some animal products like milk, eggs, and yogurt are also a great source of this vitamin.
Don’t Lose It, Supplement with Zinc
Zinc deficiency is another hair loss culprit. This important mineral balances hormones and aids in protein synthesis to help the body use amino acids in food. For naturally thick hair, consider adding zinc to your supplement regimen to support important enzymes that both inhibit regression and accelerate recovery in the hair follicle.
Clean sources of animal protein like lamb, grass-fed beef, chicken, and turkey all contain high amounts of naturally occurring zinc. Chickpeas, cashews, yogurt, and a dash of cocoa powder here and there will enhance your diet with this mineral powerhouse.
Bulk Up Your Follicles with Protein
Consuming enough protein can be a challenge, but bulking up your plate with healthy proteins not only fuels your body, it’s also needed for complete hair health. A strand of hair is literally made up of a type of protein called keratin, produced in hair follicles. If your body isn’t supplied with the protein it needs, your hair may become dry and brittle. Protein in your diet also supports a healthy hair growth cycle to rejuvenate your hair’s fullness.
Choose complete proteins that contain essential amino acids such as meats, fish, and eggs, along with milk, cheese, soy, legumes, quinoa, and yogurt. Protein should make up about 30 percent of your diet. Consider collagen protein as a popular supplement to support hair, skin, nails, and muscle health.
Omega-3 and 6 Are Mega Important
If you shy away from fatty fish, do your hair a solid and take an omega-3 supplement. Known to promote shiny hair, and linked to studies that found it useful in maintaining hair density, omega-rich dietary fats are essential for gorgeous-looking hair.
Salmon, herring, sardines, and mackerel are all packed with omega-3 fatty acids. Their lengthy list of other wellness benefits include cardiovascular and brain health. Walnuts, seeds, flaxseed oil, and algae are plant-based sources of this superfood.