Want Luscious Locks? 3 Must-Have Beautiful Hair Nutrients
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Healthy hair has more to do with what goes into your body than what you put on it.
Hair loss, dullness, dry ends, and slow-growing hair often mean that the body is missing out on critical nutrients.
3 ‘Beautiful’ Nutrients for Hair
Dry scalp and dull hair could indicate an omega-3 fatty acid deficiency. Super Spirulina Plus is a superfood, as well as a probiotic-rich source of omega-3s.
If you think your hair could use a boost, check your diet and make sure you are getting these three healthy-hair nutrients.
Nutrient #1: Biotin
Biotin, otherwise known as vitamin B7, is an extremely important nutrient that supports cell growth and the metabolism of fat.
Biotin also safeguards against brittle hair.
Extreme biotin deficiency can lead to hair loss (known as alopecia) and rough, scaly skin. Research shows that a biotin deficiency impairs the immune system and allows Candida overgrowth. (1)
The best sources of biotin include:
- Liver from a grass-fed animal
- Softly cooked or raw egg yolk (Note: raw egg white deactivates biotin.)
- Swiss chard
Fermented foods are also a source of biotin—the good bacteria in cultured foods produce biotin, which intestinal cells then pick up and use. (2)
Nutrient #2: Omega-3 Fatty Acids
Omega-3 fatty acids support scalp health. According to Andrea Giancoli, a dietician based in Los Angeles, “Essential omega-3 fatty acids are needed to support scalp health. A deficiency can result in a dry scalp and thus hair, giving it a dull look.” (3)
Omega-3 fatty acids have also been found to reduce inflammation and levels of anxiety. (4) Because omega-3 fatty acids can regulate stress in the body, they can also support the health of the thyroid. One sign of an unhealthy, underactive thyroid is thinning hair.
The best sources of omega-3 fatty acids include:
- Fish, like mackerel, salmon, and sardines
- Fish roe, caviar, and ikura (also a great source of biotin)
- Oysters and mussels
- Fermented Spirulina
Body Ecology’s Super Spirulina Plus is 50% fermented Spirulina and 100% bioavailable. Spirulina, especially when cultured with probiotics, is an extraordinary source of omega-3 fatty acids.
Note: Spirulina is the only plant-source for long-chain omega-3 fatty acids DHA and EPA, which need no conversion in the body. All other plants—such as flax and chia seed—contain omega-3 fatty acids that convert poorly in the body. (4)
Nutrient #3: Vitamin D
Vitamin D is more of a hormone than it is a vitamin. In the body, vitamin D plays a pivotal role in immune system health and hormonal balance. Vitamin D also stimulates hair growth. This is because it encourages the development of keratinocytes, cells that form the skin and healthy hair follicles.
Research has found that vitamin D is even effective in those with chemotherapy-induced hair loss. (5)
Sources of vitamin D include:
- Cold liver oil
- Egg yolk
Sugar, gluten, and poor food combining weaken the digestive system and damage the inner ecosystem—preventing the optimal breakdown and assimilation of these essential nutrients. The Body Ecology Diet focuses on optimizing digestion. Don’t strip your body or your hair of the nutrients it needs!
What To Remember Most About This Article:
Beautiful, healthy hair is directly related to your diet. Your body may be missing out on critical nutrients if your hair is dull, thin, dry, or slow-growing.
Three healthy-hair nutrients could transform your lackluster locks:
- Biotin: Also called vitamin B7, biotin can safeguard against brittle hair. Biotin can be found in soft cooked egg yolks, salmon, avocado, liver, and Swiss chard, as well as fermented foods.
- Omega-3 Fatty Acids: Omega-3 fatty acids are essential for scalp health; a deficiency could cause dry scalp and dull hair. The best sources of omega-3s include fish, fish roe, oysters, mussels, and fermented Spirulina found in Super Spirulina Plus.
- Vitamin D: Vitamin D is vital for immune health and hormonal balance; it also encourages hair growth. Top sources of vitamin D include salmon, sardines, liver, egg yolk, and cod liver oil.
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- Mock, D. M. (1991, December). Skin manifestations of biotin deficiency. In Seminars in dermatology (Vol. 10, No. 4, pp. 296-302).
- Said, H. M., Ortiz, A., McCloud, E., Dyer, D., Moyer, M. P., & Rubin, S. (1998). Biotin uptake by human colonic epithelial NCM460 cells: a carrier-mediated process shared with pantothenic acid. American Journal of Physiology-Cell Physiology, 275(5), C1365-C1371.
- Gibson, R. A., Neumann, M. A., Lien, E. L., Boyd, K. A., & Tu, W. C. (2013). Docosahexaenoic acid synthesis from alpha-linolenic acid is inhibited by diets high in polyunsaturated fatty acids. Prostaglandins, Leukotrienes and Essential Fatty Acids, 88(1), 139-146.
- Kiecolt-Glaser, J. K., Belury, M. A., Andridge, R., Malarkey, W. B., & Glaser, R. (2011). Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial. Brain, behavior, and immunity, 25(8), 1725-1734.
- Amor, K. T., Rashid, R. M., & Mirmirani, P. (2010). Does D matter? The role of vitamin D in hair disorders and hair follicle cycling. Dermatology online journal, 16(2).