“A lack of certain minerals and nutrients can protect and nourish all the other organs in the body,” says Reavey, who is also the founder of hair care brand Act. Say + Acre. “Obviously, your organs need it more, so your Skin, hair and nails are the last to get.“
And without the nutrients your scalp needs, it cannot function at its best. Sonya Angelon, MS, RDN“The scalp is basically the skin on the head, and like the skin on the rest of the body, it needs certain nutrients to stay healthy.”
Below, Angelone and Reavy share some of the best foods for scalp health.
8 foods that are best for scalp health
Water is not strictly food, but it should be consumed for good health. “Skin needs to stay well hydrated to keep it circulating and to maintain its integrity,” Angelone says. She says you drink about half your body weight in an ounce of water. So if you weigh 150 pounds, you need 75 ounces (about 10 cups) of water a day.
2. Yogurt
“Vitamin A is important in producing sebum, which helps keep the scalp moisturized and hair healthy.” Good sources are animal products and fortified foods. Found in fish oil, milk, yogurt, and eggs.Ready-to-eat cereals and shakes also contain vitamin A.Fruits and vegetables contain beta-carotene, a precursor of vitamin A.”
3. Strawberry
“Vitamin C is important for producing collagen, a protein needed to produce keratin, the main protein that makes up hair. and moisturizes the scalp. Good sources of vitamin C include strawberries, peppers, citrus fruits, and kiwi.
4. Brazil nuts
“Brazil nuts are very high in selenium,” says Reavey. selenium Rich in antioxidants, it is a trace mineral that helps reduce inflammation.Many scalp conditions like seborrheic dermatitis When psoriasis It is inflammatory, so reducing inflammation can help these conditions. Too much can actually lead to hair loss“Twice a day is enough,” says Reavey.
5. Avocado
“Dry scalp can be due to dry skin and a lack of essential fatty acids, such as omega-3 fatty acids,” Angelone says. It supports health and helps reduce dandruff, psoriasis outbreaks and dry skin. Good Source of Omega 3 Includes avocado, salmon, tuna, flaxseed, chia seeds, and walnuts.
6. Salmon
“Vitamin D “Since this is a disease of the immune system, maintaining healthy levels of vitamin D may help,” says Dr. Angelon. It causes skin patches with silvery scales.Food sources include fortified milk, salmon, and eggs.”
7. Eggs
“Iron is probably one of the most important minerals for hair loss and hair growth,” says Reavey. “For healthy hair growth, iron is important because it helps red blood cells carry oxygen to the scalp,” says Angelon. iron Found in meats, eggs, seafood, iron-fortified breads, pastas, and cereals. ”
8. Beans
“Protein is always important for healthy skin, including the scalp,” says Angelone. “Hair is made of protein, and a deficiency can lead to hair loss. Includes meat, seafood, eggs, dairy, soybeans, beans, lentils, and quinoa.”
