01 Jul Healthy Hair Tips with Rhiannon Lambert
Your essential regime for longer, fuller, healthier hair
Rhiannon Lambert, Harley Street nutritionist, author and healthy eating podcaster, a longstanding client at Headmasters for many years has teamed up with us to create the perfect regime for healthy hair.
RHIANNON’S TOP 5 FOODY TIPS TO HEALTHY HAIR
1. Fatty fish like salmon, herring and mackerel are great sources of omega-3 fatty acids, which have been linked to improved hair growth and density. However, there are only a few studies in this area, so more are needed. In the meantime, ensure you have 1-2 portions of oily fish a week and if you are a vegetarian or vegan, you can get these fatty acids from plant based foods such as, nuts, seeds and avocado. Avocado is also an excellent source of vitamin E, which may promote hair growth. One medium avocado (about 200 grams) provides 21% of your daily vitamin E need. Always speak to a health professional before changing your diet.
2. Iron is a key component to a healthy scalp and a deficiency in iron can lead to hair loss. Hair loss has many causes, and it can affect both men and women of any age, including children. Hair loss isn’t only caused by male-pattern baldness. It can also be caused by a lack of nutrients. When you don’t have enough iron, your body can’t produce the haemoglobin in your blood. Haemoglobin carries oxygen for the growth and repair of cells in your body, including the cells that stimulate hair growth.
3. Pantothenic acid is a vitamin, also known as vitamin B5. It is widely found in both plants and animals including meat, vegetables, cereal grains, legumes, eggs, and milk. Vitamin B5 keeps skin healthy and supple, and provides key nourishment of hair follicles to promote growth. Studies have also shown that Vitamin B5 plays an important role in the pigmentation of hair and prevents it from losing its colour until you are well into your older years.
4. As hair is made of protein, ensuring you have enough protein in your diet is crucial for making hair strong and healthy. If you are not consuming enough protein in your diet, your hair is likely to become dry, brittle and weak. Extremely low protein diets may result in restricted hair growth and even hair loss. Good examples of complete proteins are found in chicken, turkey, fish, dairy products and eggs along with vegetarian sources such as legumes, soy and nuts.
5. Vitamin A is needed by the body to make something called Sebum, an oily substance created by our hair’s sebaceous glands (basically a natural conditioner for our scalp). If we don’t create enough Sebum, we may experience an itchy scalp and dry hair which can appear very lack lustre. Animal products and orange/yellow coloured vegetables such as carrots, pumpkins and sweet potatoes may often be a source of beta-carotene (which makes vitamin A).”