When it comes to hair growth, many people believe that a good hair care routine is all that is required. However, the truth is that what you eat and put into your body is just as important as what you put on your hair. This is especially true for vegans who must be mindful of their nutrient intake to maintain healthy hair.
In this guide from Salon Dior, we will explore how to eat your way to luscious locks and avoid vegan diet hair loss risks:
Does a Vegan Diet Cause Hair Loss?
Your hair is made up of a specific protein called keratin, which is produced by the body using the amino acids found in the protein we eat. This means a plant based diet with low protein intake can lead to weak and brittle hair, as well as sometimes leading to hair loss. In addition to protein, your hair also requires essential nutrients, vitamins and minerals to grow and remain healthy. These include iron, zinc, vitamin C, vitamin D, and biotin.
Plant-Based Protein Sources
As a vegan, it is vital to ensure you are consuming enough protein to support healthy hair growth. Some of the best plant-based sources of protein which you should include in your diet include:
1. Legumes: beans, peas, and lentils are excellent protein sources. They also contain iron and zinc, which are essential for healthy hair growth.
2. Nuts and seeds: almonds, walnuts, and pumpkin seeds are high in protein and contain biotin.
3. Soy products: tofu, tempeh, and edamame are excellent protein sources and contain iron and zinc.
4. Whole grains: quinoa, brown rice, and oats all contain protein and other vital vitamins and minerals.
Vitamins and Minerals for Hair Growth
In addition to protein, your hair also requires essential vitamins and minerals to grow and remain healthy. Nutrient deficiencies in a vegan diet cause hair to become weaker or sometimes even losing hair outright. Here are a few of the most important nutrients for healthy hair growth and where to find them in plant based foods:
1. Iron: iron is necessary for the production of hemoglobin, as it carries oxygen to the hair follicles. Good sources of iron include spinach, lentils, and tofu.
2. Zinc: zinc is crucial for hair growth and repair. Good sources of zinc include pumpkin seeds, chickpeas, and cashews.
3. Vitamin C: vitamin C is needed for the healthy production of collagen, which strengthens the hair. Good sources of vitamin C include all citrus fruits, strawberries, and bell peppers.
4. Vitamin D: vitamin D is essential for healthy hair growth. It can be obtained from sunlight but can also be found in fortified plant milks and mushrooms.
5. Biotin: This is a B vitamin that is important for strong and healthy hair. Good sources of biotin include almonds, sweet potatoes, and spinach.
Supplements
While it is possible to obtain all of the necessary nutrients for healthy hair growth through a well-balanced vegan diet, some people may benefit from taking supplements. Biotin supplements are particularly popular for promoting hair growth, but it is important to consult with a healthcare professional before you begin taking any new supplements.
Conclusion
Eating a well-balanced vegan diet that includes plenty of protein, vitamins, and minerals is essential for healthy hair growth. However, it is also important to take care of your hair on the outside too. Natural hair care services can help you maintain healthy hair by using products that are free from harmful chemicals. Remember to be patient, as healthy hair growth takes time and consistent effort.
With the right nutrition and hair care routine, you can achieve luscious locks that are the envy of all.
Salon Dior is a top-notch organic hair salon in Whitinsville, MA, known for its exceptional skills and superior organic products. Ask us about our natural hair care products and the services we offer!