Covid-19 has made many of us think about being healthy and we know that boosting our immune system is important in our fight against this virus.

Eating well, exercising and taking the time to look after our emotional health are all incredibly important for our wellbeing.

And as a bonus can do wonders for our hair!

The cells that make up each stand of hair need a regular supply of nutrients and a good balance of key nutrients in this blog will help keep your hair shiny and strong.

Protein

Hair is made of protein so you need to make sure you have enough in your diet to keep hair strong and healthy. Without enough your hair could become dry and weak.

Sources of protein include chicken, turkey, fish, dairy products and eggs along with vegetarian sources such as legumes and nuts.

Iron

Not enough iron can be a major cause of hair loss. The hair follicle and root are fed by a nutrient rich blood supply and if iron levels fall too much you may experience anaemia which will disrupt the nutrient supply, affect the hair growth cycle and may result in shedding.

Sources of iron include red meat, chicken and fish. Vegetarians can raise their iron stores by including lentils, spinach and other leafy green vegetables such as broccoli, kale and salad greens.

Vitamin C

Eaten in conjunction with iron rich foods, Vitamin C aids the absorption of iron. It is also an antioxidant and helps in the production of collagen which strengthens the capillaries that supply the hair shafts.

Sources include blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes.

Omega-3

Our body cannot make Omega-3 fatty acids so we must get them through diet. They are found in the cells that line the scalp and provide the oils that keep your scalp and hair hydrated.
Sources include oily fish such as salmon, herring, sardines, trout and mackerel and plant sources like avocado, pumpkin seeds and walnuts.

Vitamin A

Needed to make sebum that provides a natural conditioner for a healthy scalp without Vitamin A we can experience an itchy scalp and dry hair.

Sources include animal products and/or orange/yellow coloured vegetables which are high in beta-carotene such as carrots, pumpkins and sweet potatoes.

Zinc

A lack of zinc can lead to hair loss and a dry, flaky scalp.

Fortified cereals and wholegrains are a good source of zinc along with oysters, beef and eggs.

Vitamin E

The sun can damage our hair as well as our skin and Vitamin E can help protect it

Nuts provide zinc and selenium as well as Vitamin E so try to include them as part of a balanced diet.

Note: This blog is for general information and should never be treated as a substitute for medical advice from your doctor or health care professional. If you have any concerns about your health or diet you should contact your health care provider.