Tips // Vegan Food for Healthy Hair
Published 11/10/19, 3:45 PM by Fleur Scalp Care
Food for Hair - Vegan Style
Whether going vegan is a lifestyle choice or due to dietary requirements, a balanced and varied meal that contains all the essential minerals, vitamins, proteins and fats is still essential for healthy hair. It can be tricky sometimes to get the appropriate replacements in a vegan diet, so here’s a closer look at the different vegan food for healthy hair.
Proteins are the building blocks of our hair, every strand of hair is made up of protein fibers; keratin. When the keratin structure weakens, our hair becomes more prone to breakages. Protein in our diet helps our body to produce keratin. Adequate proteins are essential in healthy hair and hair cell renewal. But because our body will prioritise other vital organs such as our heart, liver and lungs first when it comes to distributing the proteins, our hair will be the first to suffer when there’s inadequate proteins to go around.
You can find good sources of proteins in;
- Beans such as kidney beans and black beans
- Chia Seeds
- Oats & Oatmeal
- Soy products & Tofu
Iron deficiency means that our body can’t produce sufficient hemoglobin that carries oxygen for the growth and repair of cells in our body, including ones that stimulate hair growth. This could affect healthy hair leading to hair thinning and hair loss.
You can find good sources of iron in;
- Beans such as red kidney beans and soybeans
- Seeds such as pumpkin seeds, sesame and flax seeds
- Nuts such as almonds, cashews and macadamia nuts
- Dark leafy greens such as broccoli, kale and spinach
The complex B group of vitamins aids in achieving healthy hair growth. These provide the essential micronutrients for our overall health and also healthy hair growth through supporting the metabolic requirements of our hair follicles. Chia seeds, fortified almond milk and kale are excellent sources of B vitamins to consider in your diet.
Omega-3 fatty acids keeps our hair nourished, improves our hair strength and prevents breakages. Some studies have also linked these fatty acids to reversing hair loss. While omega-3s are commonly found in fatty fishes, plant-based alternatives are acai, avocados and walnuts.
Silica, also known as silicon dioxide, is a mineral that our bodies need to operate efficiently. It is needed in collagen production, which in turn improves circulation of nutrients by strengthening the capillaries supply the hair shaft. Apples and cucumbers are excellent vegan sources for silica.
Maintaining a well-balanced diet provides our body the different necessary building blocks and keeps our meals interesting and varied. Please do consult with your doctor or nutritionist before making any changes to your diet.