News flash: A healthy diet is essential for maintaining healthy hair. What? A healthy diet is good for me? We all know that we are what we eat but we eat crap anyway. But if it’s going to slow our hair loss, maybe it’s worth adding some leafy greens to our meals once in a while. So here are some tips for adding nutrient-rich foods into your diet to support hair growth and prevent hair loss:

• Incorporate protein-rich foods: Hair is made up primarily of protein, so consuming adequate protein is crucial for healthy hair growth. Aim to include protein sources in each meal, such as lean meats, poultry, fish, eggs, beans, lentils, and nuts.

• Focus on omega-3 fatty acids: Omega-3 fatty acids play a vital role in keeping your hair follicles healthy and promoting hair growth. Include fatty fish like salmon, mackerel, sardines, and tuna in your diet, or opt for plant-based sources like flaxseeds, chia seeds, and walnuts.

  This website (https://certifications.nutrasource.ca/certified-products) lists laboratory tested brands of fish oils. Look for brands that have one of the certification labels. By the way, fish oil capsules should be kept in the refrigerator to maintain potency.

• Replenish iron stores: Iron deficiency can lead to hair loss (especially in women), so make sure you're getting enough iron in your diet. Good sources of iron include lean meats, poultry, fish, beans, lentils, leafy green vegetables, and iron-fortified cereals.

• Nourish your hair with essential vitamins and minerals: Several vitamins and minerals are important for healthy hair growth. Include fruits, vegetables, and whole grains in your diet to ensure you're getting adequate amounts of biotin, vitamin C, vitamin D, zinc, and selenium. Get vitamin D from sunlight exposure, fortified foods, or supplements. Vitamin D deficiency has been linked to hair loss conditions, such as female pattern hair loss and alopecia areata.

Specific Foods to Include:

• Eggs: Eggs are an excellent source of protein, biotin, and other essential nutrients for hair growth. By the way, raw eggs contain a protein that blocks the absorption of biotin so if you regularly eat raw eggs, you're going to have a deficit of biotin.

• Leafy green vegetables: Dark leafy greens like spinach, kale, and collard greens are packed with vitamins, minerals, and antioxidants that support hair health.

• Fatty fish: Fatty fish are rich in omega-3 fatty acids, which are crucial for hair growth and overall scalp health.

• Berries: Berries are loaded with antioxidants that can help protect hair from damage and promote healthy hair growth.

• Whole grains: Whole grains provide fiber, vitamins, minerals, and B vitamins, which are all important for hair health.

What to avoid:

• Processed foods: Processed foods are often high in unhealthy fats, sugar, and sodium, which can contribute to hair loss and overall poor hair health - and poor health in general.

• Excessive caffeine: Excessive caffeine can dehydrate your body, which can lead to dry, brittle hair.

• Alcohol: Alcohol can dehydrate your body and interfere with nutrient absorption, both of which can negatively impact hair health.

The reality is that good quality, good tasting food is not always easy to find when you’re out and about wanting something to eat. But most of us eat at least one meal at home and so lets concentrate on making that meal a healthy one. Add some blueberries to your morning cereal. Buy a loaf of whole grain bread the next time you’re at the store. Buy some good quality Omega-3 capsules.