Check out my progress on Eating for Healthy Hair
In light of my recent change in appearance, I thought I would devote today’s post to hair. Specifically, I’ll discuss the nutritional strategies to achieving and maintaining healthy hair.
As I’ve mentioned before, one of the many depressing side effects of an eating disorder is the impact on your hair. Not only did the quality of my hair deteriorate to a brittle, stringy mess, but I also lost much of the volume of my hair. Most mornings, my bathroom floor would covered in a tangle of long brown strands.
This detriment caused by poor eating devastated me, as I had always loved having a thick mane of hair. Accordingly, once I began the recovery process, I made a concerted effort to revive my hair and regain its shine. I soon discovered that a few nutritious foods can truly transform the quality of your hair.
1. Fats Essential fatty acids (omega-3 and omega-6) play an important role in ensuring adequate oil production by the sebaceous glands, whereby hair is made pliable. In addition, omega-3 fatty acids also help maintain a healthy scalp. Monounsaturated fats give hair that brilliant shine. My favorite sources of essential fatty acids include walnuts and flax, and you can find monounsaturated fats in almonds, avocado, and olive oil.
2. Protein One of the key tenets to achieving strong hair structure is high-quality protein. While the protein found in meat and poultry may be more beneficial for hair health due to its higher bioavailability, consumption of other vegetarian sources of protein will also improve hair’s integrity. My favorite sources of high-quality protein include cottage cheese, Greek yogurt, tofu, and egg whites.
3. Biotin This vitamin (also known as vitamin B-7) is created by the body and is considered an important part of hair and nail health. It has been suggested that biotin supplementation may help hair grow faster and thicker. My favorite natural source is beans—chickpeas, kidney beans, and black beans.
4. Vitamins A & C These vitamins help the body produce sebum, an oil-based secretion that acts as a natural moisturizer and conditioner for the scalp and hair. These vitamins are most abundant in fruits and vegetables, particularly in dark leafy greens…and broccoli of course!
How do you maintain healthy hair? Share your secrets!
Filed under: Feature Post
Caroline Yoder, dietitian-to-be and all-around foodie.
I try to eat plenty of vits/minerals as well as taking some extras (D and calcium), but also AIR DRYING my hair helps a ton. Even if I straighten or curl it in the morning, I don’t have to use a hairdryer on it every day.
Great post!
I have also suffered from an eating disorder, and I know that once I increased the amount of foods and fats I was eating my hair and nails started growing like crazy. It’s kind of annoying to upkeep, especially considering I dye my hair and have a short hairstyle…but I guess I should be thankful, haha. Unfortunately, my hair is STILL really thin so even if I wanted to grow it out it would look very sad. :/
Aside from diet, I don’t wash or straighten my hair every day (I wash it every other day, which is about as long as I can stand it :s) and I never blowdry my hair (well, maybe once in a blue moon? Guess I shouldn’t say “never”). I’ve recently switched to a sulfate-free shampoo and conditioner so I’m going to see what effect that has.
Thanks for the tendril tidbits.
Great post! I actually really care about my hair
I think a healthy diet as well as never having died or highlighted my hair is what keeps it thick and healthy!! Great info in this post:)
I don’t have any tips to share but could really use some!
Thanks a million for this post as I am currently dealing with stress-related hair loss and it’s been such a dent to my self-confidence
Hopefully if I follow some of your advice I can help my hair to grow back to look as healthy and lovely as yours.
unfortunately, i fry mine every 5-6 months with thermal reconditioning (due for a treatment next weekend. . . totally excited)! luckily, i’ve always had hair to spare. maybe it’s my love for nut butters (healthy fats!)
I love this post! It is so comprehensive.
I know eating healthy has done wonders for my skin. I figure my hair will benefit too, that just takes a little longer to see
Good, vital post miss, Caroline! Super applicable as I’ve had a eating disorder in the past, too! My hair was ALL over the place (seriously) in the brink of my eating disorder years……
Love fats for repairing my weak hair…and just cuz’ they taste awesome!
Hey! I actually had some hair woes related to nutrition this past summer and the dermatologist I went to said vitamin A can actually contribute to hair loss! It may moisturize but that’s not good if there’s no hair!
She also did tell me to take flaxseed oil and biotin supplement though so happy to see those here! =) LOVE the blog!
While my daughter doesn’t have a disorder, she does not eat very healthy… she has a bit of a sugar addiction and tends to fill herself up on unhealthy foods rather than healthy. She does not eat much and is very thin and works hard for her competition dance team. She has had thin hair her whole life, but it has lost a bit of it’s luster recently. She is only 11 and we are really working on healthy eating habit. I’m going to show her this post!
Me on the other hand… I have SO much hair! My favorite time was after I had my kids when the body sheds all that it’s held on to!
Excellent post. Thank you so much for the information.
Thank you for this..it is always so refreshing for someone with a “history” of eating disorders gives help and inspiration to those of us still struggling.
I find that focusing and embracing nutrition has beem such a HUGE part of my healing and recovery. Learning to respect food, and all that it can do for us.
Thank you!
~Missy
Thank you for this great post!
I am so gratefull for this site. I didn’t have an eating disorder, but my grandmother started perming my hair when i was 7! I finally refused after I turned 12, but the damage had been done and I furthered the problem with dying my hair. By the age 16 I decided to stop all the damage to my hair, but lost my grandmother a year later (she was my caretaker from age 4 on) I couldn’t eat for months – I dropped down to 90lbs and even though i recovered and am a healthy (bit pudgy now) weight, my hair has never recovered. It is thin, breaks easily, never looks shiny and I have two balding patches. I take supplements and try to eat all the foods I need to (I am bad about eating during the day) my hair is still not that great, but is improving. This post was ver informative and I plan to add cottage cheese and a few of the other foods I wasnt aware would help!
Thanks!