What you eat plays a large role in the strength of your hair, especially at the follicle level. Like any other part of your body, your hair follicles need certain nutrients to stay strong and promote healthy hair growth. If your hair is brittle, thin or easily breakable, talk to your doctor about adding more nutrient-rich foods to your diet to support your follicles and achieve more resilient locks.
Fruits
A diet that is rich in a variety of fruits has many health benefits, and these foods are excellent sources of the vitamins necessary for strong follicles. For example, citrus fruits and juices are a good source of vitamin C, which is responsible for producing the connective tissues in your follicles that keep them strong. Papayas, cantaloupes and mangoes are three other excellent ways to get your vitamin C, and they provide good doses of vitamin A as well. Your follicles need vitamin A to ward off damage caused by free radicals, which can impair their strength and lead to dry, brittle strands.
Leafy Greens
Leafy green vegetables like spinach, cabbage and turnip greens contain a wide range of vitamins and minerals. They are an excellent source of vitamin C, and dark leafy greens like spinach and kale are a good source of vitamins A and E. Vitamin E is another essential vitamin for strong follicles, as it helps keep cell membranes intact, promoting strong, healthy hair. Like vitamin A, it is an antioxidant and can protect your strands from environmental damage.
Liver
It may not be appealing to all, but liver is a great source of follicle-strengthening nutrients. Beef liver contains a significant dose of both vitamins A and E, and chicken liver is a good source of vitamin A as well. Organ meats are also an excellent provider of protein, which makes up most of your hair, as well as iron. Iron helps ensure that you do not become anemic, a condition that can result in weakened follicles and subsequent hair loss. However, check with your doctor before eating liver if you are pregnant.
Additional Foods and Considerations
There are many other foods that provide these essential vitamins and nutrients, such as broccoli, sweet potatoes, avocado, sunflower seeds, carrots, milk and cheese. A balanced diet includes foods from every major group, and this helps ensure not only the strength of your hair follicles, but the overall health of your body as well. If you need assistance in devising an eating plan to strengthen your follicles, ask your doctor or a registered dietitian for assistance.
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