{"id":9560,"date":"2020-07-22T15:17:59","date_gmt":"2020-07-22T19:17:59","guid":{"rendered":"https:\/\/prose.com\/?p=9560"},"modified":"2022-05-04T13:32:01","modified_gmt":"2022-05-04T17:32:01","slug":"healthy-hair-food","status":"publish","type":"post","link":"https:\/\/prose.com\/blog\/healthy-hair-food","title":{"rendered":"A Nutritionist Breaks Down Exactly What to Eat for Healthy Hair"},"content":{"rendered":"\n\n

Protein<\/h2>

As Rissetto mentioned, protein is crucial to hair health. \u201cWe need complete proteins to maintain hair because hair is protein,\u201d she says. \u201cHair is 95% keratin, and then amino acids make up protein, so when you\u2019re omitting protein from your diet it\u2019s hard to have healthy hair.\u201d Make sure to eat the right amount for your size. For example, if you weigh 150 pounds, Rissetto suggests 68 grams of protein per day. Animals are a great source of protein because the human body easily absorbs them, so you need to eat less, meaning you get more bang for your buck. But vegans and vegetarians can find sources that work for them too, like rice and beans or eggs. \u201cDo your research,\u201d Rissetto says. Of course, animals aren\u2019t the end all be all source of protein. Depending on your dietary choices, restrictions, or values, you can obtain your protein from items like beans, tofu, oats, and more.<\/p>

Omegas 3, 6 and 9<\/h2>

Consider these the secret to shiny hair. You\u2019ll find omegas in avocado, salmon, nuts and seeds. \u201cOmegas 3, 6 and 9 do different things,\u201d Rissetto says. For maximum hair health results, eat them and apply them topically. For example, you can make an avocado or egg mask for your hair to give it a boost and make it shinier. \u201cWhen you ingest anything it has to go through the digestive system and gets broken down,\u201d she says. \u201cYou have to eat tons of avocado to really reap that benefit. If you put it on your hair as a mask, when you wash and blow dry it, you obviously see the effect faster.\u201d<\/p>\n\n\n\n

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Biotin<\/h2>

There\u2019s a reason you\u2019ve seen biotin<\/a> in all those beauty supplements\u2014the B vitamin is known for boosting hair growth and shine. Foods loaded with biotin include sweet potatoes, tuna, almonds, sunflower seeds, eggs and meat. \u201cWe know that biotin supposedly helps with hair growth, but you need to have somewhere between 5,000 to 10,000 micrograms of biotin per day to get that effect,\u201d Rissetto says.<\/p>

Fruits and vegetables<\/h2>

As if you needed one more reason to eat your fruits and veggies. Known for being great sources of antioxidants, vitamins and minerals, they\u2019re key to strong, shiny strands, as well as countless other health perks. \u201cDark leafy greens have vitamin K, something that we know helps hair,\u201d Rissetto says. \u201cFor omega 3s, you should have 250 milligrams per day for the effect; you can get 370 milligrams in 100 grams of spinach, which is nothing.\u201d Best of all, you don\u2019t have to eat as much fruits and veggies as you might think to reap the rewards. \u201cHonestly, one and a half servings a day is sufficient, but there\u2019s nothing wrong if you want to eat more,\u201d Rissetto says.<\/p>

Water<\/h2>

We\u2019re aware plain old H20 isn\u2019t a food, but we\u2019re including it in the nutrition category anyway since it\u2019s so essential. \u201cDrinking plenty of water is a must,\u201d Rissetto says. \u201cBasically, we\u2019re 97% water. Protein needs water in order to survive, if you\u2019re depriving yourself of water, everything comes from inside. If you\u2019re dry on the inside, you\u2019ll be dry on the outside. Look at people with dry skin and look at their hair\u2014it\u2019s always really brittle.\u201d Women should aim to drink about 11.5 cups of fluids a day and about 15.5 cups for men. The more of that that\u2019s water, the better.<\/p>

While we\u2019ve given you plenty of ideas on what to eat for prettier, healthier hair, there are also a few foods you should avoid. It\u2019s all about balance. \u201cYour hair [could be] falling out because all you eat is cheese and bread. What are you getting nutrition-wise? Stay away from processed and fast foods,\u201d Rissetto says. Load up on the good stuff instead and your luscious locks will thank you!<\/p>\n\n\n

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ONLY GOOD HAIR DAYS\u2014<\/span>Think of us as your partner in haircare. Start with our innovative consultation.<\/span>GET YOUR FORMULA<\/a><\/div>
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Beauty starts within. <\/p>\n","protected":false},"author":29,"featured_media":13128,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[18,15,3],"tags":[266,268,479,264,267,265],"class_list":["post-9560","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ask-our-team","category-ingredient-research","category-lab-notes","tag-curly","tag-frizzy","tag-new","tag-smooth","tag-very-curly","tag-wavy"],"acf":[],"yoast_head":"\nHow to Eat for Better Hair | Food for Hair Health | At Length by Prose Hair<\/title>\n<meta name=\"description\" content=\"Healthy hair starts with your diet. We sat down with a nutritionist to lay out exactly what to eat for shiny, healthy hair. 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