The cells that make up our hair need a regular supply of proteins, vitamins and nutrients to keep it strong and shiny. What we consume is reflected in our skin and hair - a bad diet leaves our skin dull, and hair lifeless. Here are five superfoods that can help us to achieve beautiful, shiny and strong hair, thanks to their high nutritional density:

Blueberries

The plant chemicals in blueberries act as a natural stimulant for hair follicles which, in turn, can facilitate hair growth. Blueberries also have antioxidant benefits and improve the health of your hair and skin with Vitamins A, B5, C, and E.

Soy

Hair is made up of protein, so including protein-rich foods, such as legumes, can help to deliver lots of nutrition to hair fibres and make them stronger. Including soybean in your diet can help provide more protein that hair follicles can use for hair growth. Studies show that the isoflavones derived from soy could also help with hair loss.

Avocado

This fruit (yes, it is a fruit!) is an excellent source of good fats, including omega-3, which is a fatty acid found in our scalp and is essential for keeping hair hydrated. We need to incorporate Omega 3 into our diet since our body does not produce it naturally. The natural nourishing oils that we get from avocados are especially helpful for dry, dehydrated hair.

Nuts and seeds

Nuts are rich in zinc, biotin and vitamin E, which protects our hair, from the damaging effects of the sun. If you have thinning hair, add brazil nuts to your diet as they are a great source of selenium, a mineral that promotes hair growth. Like nuts, seeds are also a good source of vitamin E and other nutrients that may help with hair growth.

Carrots

Carrot is one of the main sources of beta-carotene, which will keep your hair soft and shiny. Vitamin A and E in carrots will also help to stimulate hair growth and make your roots stronger. The body needs vitamin A to produce sebum, which is an oily substance created by the sebaceous glands in our hair and provides a natural conditioner for a healthy scalp. The absence of sebum dries out the hair, which can cause it to break, and can also cause itchiness.

What foods should I avoid?

Sugar

Excessive sugar consumption interferes with the absorption of essential vitamins for the health of our hair, such as vitamins B and E. The more sugar we have in our diet, the greater the chances that our hair will be damaged or weakened.

Alcohol

In addition to dehydrating our body, the excessive consumption of alcohol makes it difficult to absorb essential nutrients such as zinc.

Salt

Sodium or excessive consumption of salt dries out hair and can cause hair loss.

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