Top Food Ingredients to Transform Your Hair

When it comes to natural beauty, what you put into your body is just as important as what you put onto your body. In addition to getting plenty of vegetables, whole grains and low-fat dairy, there are three key nutrients (and delicious foods) to be intentional about each week for optimal hair health. 

1. Get your shine on with salmon & walnuts rich in omega-3 fatty acids.

A beautifully baked salmon filet and a satisfying sprinkle of walnuts over your greek yogurt aren’t just a treat for your tastebuds – they’re superfoods for your hair. Omega-3 fatty acids have numerous health benefits. Studies show they can help reduce inflammation in the body and even reduce markers of heart disease. One of our favorite benefits though is what they can do for your hair and skin.

Studies suggest that omega-3s found in seafood, and plant-based foods like walnuts, flax, hemp and chia seeds may help boost hair growth and prevent premature hair loss, accelerate skin healing, and aid in skin hydration to protect against irritation.

2. Add nutrient-dense carrots & spinach to boost vitamin A.

According to Cleveland Clinic, your hair is actually the fastest-growing tissue in the human body. And vitamin A is an essential nutrient for healthy hair growth because it powers growth on the cellular level. Vitamin A is a critical component of sebum production – the protective oil that keeps your skin and scalp moisturized.

 Vitamin A is found in many colorful, whole foods. So bust out the baby carrots and hummus, throw together a crunchy kale or spinach salad and enjoy the warmth of some pan-roasted sweet potatoes. Aim to get about 700 micrograms per day, but don’t overdo it (megadosing can be harmful).

3. Promote resilience with zinc-rich oysters, hemp seeds & cashews. 

Adding more zinc to your diet may be able to combat hair brittleness, improve hair density and increase keratin content. Fortunately, this mineral is easy to come by. While there are plenty of supplement options out there, oysters, red meat, poultry and various nuts (like cashews) and legumes are great natural sources. 

The hair follicles rely on the enzymes found in zinc to function properly. At least one prominent study suggests that zinc deficiencies may lead to hair loss, and various others have connected improved growth rates with dietary zinc supplementation. 

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