The exact foods to add to your diet that reverse hair loss – and the meal that can ruin your locks
WINTERTIME can take its toll on our hair - the dry air and cold temperatures can leave it feeling lifeless and brittle.
Not to mention the absence of sunlight means our hair can take longer to grow due to a lack of Vitamin D.
Even putting the heating on in our homes can have an impact on our locks - it can actually leave it feeling dry and frizzy.
This is why many beauty fans opt to use hair masks and oil during the winter to keep it looking luscious and healthy.
But sometimes these can make it look worse if they are not applied or used properly.
Luckily, haircare experts have shared their top pieces of advice on how to look after our locks when it gets tough.
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And it's all about the superfoods that can actually work wonders for the overall health of our hair.
FUE hair transplant experts at Harley Street Hair Transplant Clinic have revealed the best foods to help combat hair loss and encourage growth.
And they explained that it starts with having foods that are rich in Vitamin C, A, D, and E.
The experts say: "Both Vitamin C and Vitamin A play vital roles in reducing inflammation in the scalp. Vitamin C helps prevent conditions like dandruff, while Vitamin A helps regulate sebum production, preventing conditions such as a dry or oily scalp.
"These issues, if left unchecked, could obstruct the hair follicles and hinder hair growth.
"Similarly, Vitamin D and Vitamin E work together to promote hair growth. Vitamin D stimulates the creation of new hair follicles, while Vitamin E enhances blood circulation to these follicles, ensuring that they receive the essential nutrients needed for growth.
"Vitamin C can be found in citrus fruits, broccoli, Brussels sprouts, and tomatoes, and Vitamin A is in carrots, butternut squash, liver, and mangoes.
"Fortified foods such as milk and orange juice, as well as cheese, are good sources of Vitamin D, and olive oil, sunflower oil, and peanut butter are all rich in Vitamin E."
Having protein-rich foods can also make a difference - since hair is mainly made up of keratin if you aren’t eating enough protein, the body can’t produce adequate keratin levels to promote strong hair.
Eggs, lean meats such as chicken and turkey, fish such as salmon and tuna, and dairy products like yoghurt and cheese are great sources of protein for hair health.
The experts add: "If you are vegetarian or vegan, alternative options to incorporate protein into your diet include beans, lentils, chickpeas, tofu, and seeds such as chia and sunflower."
Having food that has Omega-3 fatty acids is also important as the body is unable to produce these essential fats on its own.
They help reduce scalp inflammation, which can lead to hair loss, as well as nourishing and improving blood flow to hair follicles, strengthening hair and making it shinier.
Fatty fish, such as salmon, mackerel, sardines, and tuna contain Omega-3. You can also opt for fish oil supplements, for example, EPA and DHA.
The experts also suggest having foods that are high in iron, zinc and biotin as these can help decrease the chances of hair thinning.
Red meat, poultry, and seafood are rich in iron and zinc while legumes, nuts, seeds, whole grains, and fortified foods have a lot of zinc in them.
While B7, also known as biotin which promotes healthy hair growth, is found in eggs, particularly the yolks, organ meats such as liver or kidney, dairy products, and vegetables such as sweet potatoes, mushrooms, and spinach.
Foods to avoid
However, the experts have also warned that there is one type of food that can ruin your locks.
Takeaways and food that are rich in sugar can damage your hair.
The professionals explained: "On the other hand, processed foods such as fast food takeaways and sugary foods like sodas and sweets can contribute to conditions that impair healthy hair growth.
The 8 foods that are destroying your sleep
MOST people want to sleep better.
But there are a number of potential reasons you might be waking up in the night, from stress to hormonal problems, but the foods you eat can have a huge impact, either helping or hindering your sleep.
- Processed meats - From salami to ham, most processed meats are sky high in salt, which can cause dehydration.
- Dark chocolate - Dark chocolate contains magnesium, which is good for sleep, but it also contains caffeine.
- Fried chicken and chips - High-fat foods, such as fried chicken and chips, typically take longer to digest, potentially causing discomfort or heartburn when lying down, which can disrupt sleep.
- Kombucha - Kombucha might be known as a gut-friendly drink, but this fermented, caffeinated fizzy beverage, made from tea, sugar, bacteria and yeast, can lead to bloating and an energy spike, meaning it may not be the best option in the evening.
- A high-fibre salad - These can impact sleep for some people, especially if they include raw veggies such as spinach, carrot and kale.
- Protein bars - Many protein bars are loaded with sugar, artificial sweeteners, and not actually that much protein.
- Pickles and kimchi - Fermented foods such as pickles, kimchi and sauerkraut can cause bloating and acid reflux in some people, which can disrupt sleep.
- A spicy curry - Eating spicy food can cause indigestion. Chilli, with its pungent ingredient capsaicin, exacerbates abdominal pain and burning in people with existing digestive issues.
"These foods are typically high in trans fats, refined sugars, and artificial additives, which can trigger both systemic and localised inflammation.
"Systemic inflammation refers to chronic inflammation throughout the body, which can disrupt processes like nutrient delivery and hormonal balance, affecting overall health and the function of hair follicles.
"Excessive consumption of processed foods can also promote localised inflammation of the scalp, leading to weakened or inflamed hair follicles.
"This inflammation may cause hair follicles to shrink or enter a resting phase – where the hair follicles become dormant and no new hair growth occurs – prematurely, resulting in hair thinning or loss.
"Additionally, high sugar intake can cause increased insulin production, leading to insulin resistance, which in turn raises androgen levels – a hormone that shrinks hair follicles.
"It can also damage blood vessels, reducing blood flow and limiting the delivery of oxygen and nutrients to hair follicles.
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"These various problems, combined with the fact that processed and sugary foods are low in essential nutrients, mean excessive consumption can negatively impact hair health.
"Instead, they should be enjoyed in moderation and as a treat alongside a healthy diet to limit potential issues."