After all, we all know the basics – shampoo, condition, style. But when it comes to keeping our hair luscious and healthy, most people forget to consider the basics within. These are great for hair but it’s so important not to overlook how diet and nutrition play a huge role in hair health. Your hair’s condition, strength, and growth are determined by what you eat, and what you consume in terms of vitamins and essential nutrients that help support your body.
Below, we take a look at how a proper diet can help with hair health, what key nutrients contribute to strong, healthy hair, and of course how HBNO essential oils can support internal and external haircare. Learning how diet affects hair will get you on the track to better, shinier hair.
The Importance of Diet for Hair Health
Keratin is a protein that makes up your hair; and like the rest of your body, your hair needs care to grow and to maintain its structure. Key nutrients are needed in your diet, so if they’re missing out, your hair can become brittle, thin, and prone to breakage. In addition, nutritional deficiencies can stop hair growth and even result in hair loss as severe as that.
Hair Health’s well-rounded diet includes plenty of vitamins, minerals, and proteins. A rich supply of nutrients that support healthy cell growth, improve circulation, and nourish oils for natural hair growth is beneficial to the scalp and hair follicles.
Key Nutrients for Hair Health
1. Protein
Hair is comprised of mostly protein, so make sure that you are eating plenty of high-quality protein in your diet. When you lack enough protein, your hair can become weak and more prone to falling out. For strong, resilient hair include lean meats, eggs, fish, beans, and legumes in your diet.
2. Omega-3 Fatty Acids
Omega 3 fatty acids help your scalp and follicles be healthy. Healthy fats nourish our scalp, reduce inflammation, and keep hair strong and elastic. Omega 3’s like chia seeds, flaxseeds, and walnuts are all high in fatty oil like salmon fish and are said to do a lot of good.
3. Iron
Iron being an important mineral for hair health, it provides oxygen to the hair follicles to allow them to grow. Hair thinning and hair loss can result from iron deficiency. To increase your iron intake, make sure to eat foods rich sources of iron such as lean red meats, spinach, lentils as well as fortified cereals.
4. Vitamins for Hair Health
Certain vitamins play a crucial role in maintaining hair health and preventing hair damage:
- Vitamin A: This vitamin produces sebum, that oily stuff that keeps your hair and scalp in a better shape. Dry, brittle hair occurs because of too little sebum. Carrots, sweet potatoes, and leafy greens contain vitamin A.
- Vitamin C: Vitamin C is essential for collagen production which begins to strengthen your hair and prevent breakage from happening. It also helps absorb iron. Your Vitamin C comes from citrus fruits, strawberries, and bell peppers.
- Vitamin D: Hair loss has been linked to vitamin D deficiency because vitamin D is important for the health of the hair follicle. Make sure you receive enough sun, or consider eating foods that are high in vitamins such as milk fortified with vitamin D, fatty fish, and eggs.
- Vitamin E: Vitamin E is well known for its antioxidant properties which can repair damaged hair as well as help the scalp. A good source of Vitamin E is meals that include nuts, seeds, and spinach.
5. Biotin (Vitamin B7)
One of the most famous vitamins for hair growth and strength is Biotin. Hair thinning or hair loss may be caused by a biotin deficiency. Almonds, avocados, whole grains, and eggs are all high in biotin. Many people take biotin supplements to promote the hair’s health and its growth rate.
6. Zinc
The oil glands surrounding the hair follicles need zinc to function properly. Inadequate zinc may result in hair loss while having enough zinc will help prevent dandruff and promote healthy hair growth. Zinc is present in foods like oysters, chickpeas, and pumpkin seeds.
Diet for Hair Growth
A diet rich in fresh whole foods is the way to go if you’d like to improve your hair growth. The ideal diet for hair growth is a diet rich with enough protein, vitamins, and minerals to nourish your hair well enough for it to grow.
- Lean Proteins: It’s not only chicken, turkey, tofu, and beans that supply protein that supports your hair growth, but also nuts, fish, yogurt, and eggs, along with others.
- Healthy Fats: To keep your scalp healthy, you should consume the omega-3 fatty acids that you get from avocados, nuts, seeds, and fatty fish.
- Whole Grains: The whole grains are full of. nutrients like iron, zinc, and biotin which make the hair strong.
The Role of HBNO Essential Oils in Hair Health
The common belief is that a balanced diet is the key to hair health, but adding some HBNO essential oils to your haircare routine can also work wonders. Natural plant-based essential oils are essential to keep your hair healthy from the scalp down and to help with hair growth.
HBNO Peppermint Essential Oil
There are many things you might not have known about Peppermint essential oil, which is known to stimulate blood flow to the scalp and can therefore help hair growth. It also has a cooling, refreshing effect that can help to cut down scalp irritation. You can even use peppermint oil, mixes with a carrier oil (such as Jojoba oil) and rub it on the scalp to promote more circulation and promote healthier hair growth.
HBNO Rosemary Essential Oil
Now another powerful oil for hair growth and scalp health is Rosemary essential oil. It helps in the prevention of hair graying prematurely, decreases dandruff, and also stimulates hair follicles. Rosemary oil is the perfect addition to a hair growth diet and routine because of this. To assist with your mood (and help the body to release its stress) you may choose to add a few drops to your shampoo, or mix it with a carrier oil and massage it into your scalp.
HBNO Lavender Essential Oil
As a soothing oil, lavender oil is known to regulate the oil production of the scalp. This is ideal for oily scalps, so you don’t end up producing too much sebum. Lavender oil is great for maintaining healthy scalp conditions and helps you keep the hair strong and healthier.
How to Use HBNO Essential Oils for Hair Care
- Scalp Massage: Into a carrier oil (coconut or jojoba oil) add 3-5 drops of essential oil (peppermint, rosemary, or lavender) and rub over the scalp. It can also stimulate hair follicles that help promote in healthy hair growth.
- Add to Shampoo: To give your natural shampoo extra nourishment and scalp care, simply add a few drops of your favorite essential oil into your natural shampoo.
- DIY Hair Mask: Use essential oils to blend with avocado, honey or yogurt then create a nourishing hair mask. Apply for 30 minutes then rinse for deep conditioning and repair your hair.
Common Nutrition Mistakes That Harm Hair
Even if you’re eating well, there are a few common dietary mistakes that can negatively impact your hair health:
- Skipping Meals: Eating when you’re in between or skipping meals leaves your hair without the nutrients it needs, resulting in hair thinning, and loss.
- Crash Dieting: Crash dieting means rapid weight loss, which shocks your system and may cause temporary hair loss as the body puts things it needs first, such as hair growth, over your hair.
- Low-Protein Diets: Protein-poor diets can actually weaken your hair which makes it more prone to breaking. If you’re following a plant-based diet make sure you’re getting enough protein daily.
- Lack of Hydration: Dry, brittle hair can result from dehydration. You should make sure you are drinking enough water because it hydrates hair from the inside out.
Creating a Hair Growth Diet Plan
Here’s a sample daily diet plan to support hair health:
- Breakfast: Scrambled eggs on whole-grain toast topped with spinach (rich in protein, iron, vitamins, and biotin.
- Snack: Handful of mixed nuts and seeds (packed with omega 3 fatty acids and Vitamin E)
- Lunch: Containing Omega 3s, protein, and Zinc, have grilled salmon with quinoa and a side of avocado.
- Snack: Fresh fruit salad (for Vitamin C and antioxidants), berries, oranges.
- Dinner: Rich in protein, iron, and essential vitamins have chicken stir-fry with colorful vegetables and brown rice.
Conclusion
The health, growth, and all-around appearance of your hair are very much dependent on your diet. If you want to get your hair in healthy shape, from within, adding nutrients such as protein, vitamins, and omega-3 fatty acids in your daily diet may be helpful. Adding HBNO essential oils to a nutrient-rich diet will further add to an increase in hair growth, scalp health, and hair strength. Dieting with natural hair care will get you stronger, shinier, and healthier hair that matches your inner you.
