Basic Strategies for Beautiful Hair
Healthy Hair from Roots to Ends
Lively, luscious locks are often associated with our favorite heroes. Stories from childhood create symbolic narratives that tie strong, vibrant locks as characteristic of someone who’s almost superhuman. Samson and Rapunzel held supernatural powers tied to their legendary hair.
Myths and fairytales connect god-like strength, aspirational glamour, or eternal youth to the health and beauty of hair, but—not to take away the magic—healthy hair directly relates to an overall state of health.
For those striving for that dreamy head of hair, a number of factors need to be considered. Your age, hair type, state of health, hormonal changes, stress levels, and genetics all play a role. But for strengthened, thickened, and glowing locks, it’s the vitamins and nutrients that keep the body balanced and in a vibrant state of health.
At the most basic level, vitamins work to help your body function properly—they are “vital.” Vitamins for healthy hair and skin are similar to the vitamins, minerals, and nutritional needs for overall health.
Lustrous Locks Start with Basic Nutrition
Beginning at the basic cellular level, your body requires a lot of energy to make your hair grow.The foods you eat and supplements you consume prompt the chemical reactions that power your cells. Each cell has a job, and well-nourished cells are key to a vibrant state of health. A daily diet missing out on core vitamins, nutrients, and antioxidants should include a supplement with bioavailable ingredients, like our very own USANA CellSentials®.
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.
A Bumble of B’s
B vitamins are commonly associated with hair, skin, and nails, along with many other aspects of health such as energy, metabolism, and immune function. One of the best-known vitamins for growth is the B vitamin biotin, a powerful protein metabolizer. It’s just one in a mix of helpful vitamins that create red blood cells to carry oxygen and nutrients to the scalp and hair follicles, protecting against hair loss. Given that scalp health is essential to the growth of strong, lustrous hair, incorporating foods or supplements into your diet that cover a range of B vitamins could help build beautiful hair.
Eggs, beef, chicken, avocado, legumes, nuts, and potatoes will help you avoid a deficiency in vitamin B5. You can also get other B vitamins from whole grains, almonds, and dark, leafy greens.
Fortifying your diet with basic foods and supplements will not just impact your golden locks, it will improve your overall health and well-being. Find your supernatural confidence as you make healthy lifestyle choices to release your inner hero.