8 Seasonal Superfoods For Your Hair: Science-Backed Nutrients For The Rising Temperatures

While the rising temperatures in summer may lead to stiffer, more brittle hair [1,2], this is also a great time to nourish your strands with the plenty of fresh fruits and vegetables available.

Hair fall usually peaks in autumn and winter [3], so summer and spring are the perfect time to work on your hair’s wellbeing, so you can attack those colder months in the best shape possible.

Luckily, specific foods can contribute to your hair’s health so it can withstand weather changes better. This blog will dive into the seasonal superfoods that can keep your hair looking its best.

The Science Behind Hair Growth and Nutrition

Good nutrition is vital to hair health [4] because it:

• Helps protect your hair from damage [5] with nutrients that contain antioxidants. These antioxidants fight off free radicals. Without these nutrients, free radicals can build up in your body and damage your hair.
• Can support hair growth [5]. Certain nutrients are essential to maintain a healthy hair growth cycle. When we’re deficient in them, it can lead to problems like hair loss, damage, and dryness.

In other words, eating a nutritious diet is key to maintain your hair’s wellbeing.

The Key Vitamins and Nutrients for Hair Health

Understanding how food affects your hair can help you make better choices. Let's break down the key nutrients for hair health.

Protein

A protein called keratin makes up hair. Without enough protein, hair can become weak and thin. [5,6]

On the flip side, enough protein can strengthen your hair. It can also promote its growth. For example, in one study, [7] women with thinning hair took a protein supplement for 90 days. The supplement group noted an increase in hairs in the target area. They also had less hair fall than the placebo group and felt more satisfied with their hair.

Vitamin C and Vitamin E

Vitamin C helps your body [8]:

• Make collagen, which is a protein that helps keep your hair strong and healthy. Without enough collagen, hair can become fragile and more prone to damage.
• Absorb iron, which is another nutrient that’s important for hair growth.

Vitamin E is a powerful antioxidant. [9] So, it helps shield your hair from pollution and UV rays from the sun, which may help prevent hair loss.

In a study, [9] 21 people with hair loss took tocotrienol supplements (a form of Vitamin E). Another group of 17 people took a placebo (a pill with no active ingredients). The group taking tocotrienol saw a 34.5% increase in the number of hairs. In contrast, the placebo group saw no significant change. Likewise, studies show that people with hair loss have lower antioxidant levels.

Vitamin C and E work better together. [8] Vitamin C helps fix and regenerate Vitamin E. This ensures that both are always ready to protect your hair.

A study [10] on women experiencing hair thinning confirmed this. Researchers found that women who took vitamin C and E supplements had more hair growth. Their hair was thicker, shinier, and even their scalp looked healthier.

Vitamin D

Vitamin D helps regulate the hair growth cycle. [6,11] When we have enough of it, it helps hair follicles grow and function properly.

In a study, [12] vitamin D levels were much lower in women experiencing hair loss. At the same time, researchers found that lower levels of vitamin D led to more severe hair loss.

Biotin (Vitamin B7)

Studies [11] show that biotin can increase protein synthesis in hair follicles, helping to strengthen hair.

In a review of 18 cases, people using biotin for hair growth noted healthier hair. It was most beneficial for those with a biotin deficiency.

Omega-3 Fatty Acids

Omega-3 fatty acids have anti-inflammatory properties. [5]  Inflammation can disrupt the hair growth cycle, so ensuring healthy levels can contribute to the wellbeing of your hair.

A study [13] divided 120 women into groups. Some participants took a supplement with omega-3 fatty acids for six months. These women saw significant improvements in their hair density and thickness.

Iron

Iron helps [6]:

• Transport oxygen to your hair follicles. Hair follicle matrix cells are among the fastest-growing cells in your body. Without enough iron transporting oxygen to these cells, they can’t work as they should, leading to hair loss.
• Your body make DNA. Hair follicles need DNA to grow new hair. This is why, in some studies, [6] reversing iron deficiency restored hair growth.

Zinc

Zinc promotes hair growth by [6:]

• Encouraging hair cell division.
• Stimulating protein production.

On the other hand, low zinc levels can cause hair loss. A study [6,14] with 312 patients, who suffer from hair loss, demonstrated this. It also showed that zinc supplements can boost hair growth in people with low zinc levels.

Top 8 Seasonal Superfoods for Hair Growth

Knowing the right nutrients and vitamins is crucial. Next, we'll learn how to source them from seasonal superfoods. Luckily, when it gets warmer, fruits, vegetables, nuts, and seeds are available more abundantly than in the colder months.

Spring and Summer Fruits for Hair Growth

• Oranges: One medium orange (about 131 grams) has about 70 mg of Vitamin C. This meets the daily recommended 75-90 mg for adults.
• Guava: One medium guava has 125 mg of Vitamin C, exceeding the daily recommended 75-90 mg for adults. It also contains small amounts of Vitamin A.
• Strawberries: One cup of whole strawberries (about 152 grams) has around 89 mg of Vitamin C. They also help absorb iron.
• Blueberries: According to a 2004 study [15], a cup of cultivated blueberries (berries grown to eat) has 9,019 antioxidants. Blueberries also contain Vitamin C.
• Avocado: One medium avocado gives you 4.2 mg of Vitamin E, 28% of your daily need. Avocados are also rich in healthy omega-3 fatty acids and Vitamin C.

Spring and Summer Vegetables for Healthy Hair

• Kale: One cup of cooked kale gives you 1.2 mg of iron, 15% of your daily need. Kale is also rich in vitamin C.
• Spinach: One cup of cooked spinach has 6.4 mg of iron. That's about 36% of the daily recommended intake for men (18 mg for women, 8 mg for men). Spinach also contains Vitamin C.
• Bell Peppers: One medium bell pepper (119 grams) has about 152 mg of Vitamin C. This is far more than the daily recommended 75-90 mg. Bell peppers also provide Vitamin E and Vitamin B7.

Takeaway

Incorporating the right seasonal superfoods into your diet during spring and summer can significantly boost your hair health. These warmer months offer an abundance of fresh fruits and vegetables, rich in essential vitamins and nutrients such as Vitamin C, Vitamin E, protein, and omega-3 fatty acids, which play crucial roles in maintaining and enhancing hair strength, growth, and overall health.

By focusing on nutrient-rich foods like oranges, guava, strawberries, kale, spinach, and bell peppers, you can help protect your hair from damage, support its growth, and prepare it to withstand the challenges of autumn and winter. This proactive approach not only contributes to healthier, shinier hair but also ensures that your strands are in the best possible condition to handle the seasonal changes ahead.

Remember, good nutrition is a cornerstone of hair health. By making informed dietary choices and embracing the superfoods available in spring and summer, you can keep your hair looking its best all year round.

References

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3. Randall VA, Ebling FJ. Seasonal changes in human hair growth. Br J Dermatol. 1991;124(2):146-151.

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5. Rajput RJ. Influence of Nutrition, Food Supplements and Lifestyle in Hair Disorders. Indian Dermatol Online J. 2022;13(6):721-724.

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7. Ablon G. A 3-month, randomized, double-blind, placebo-controlled study evaluating the ability of an extra-strength marine protein supplement to promote hair growth and decrease shedding in women with self-perceived thinning hair. Dermatol Res Pract. 2015;2015:841570.

8. Telang PS. Vitamin C in dermatology. Indian Dermatol Online J. 2013;4(2):143-146.

9. Beoy LA, Woei WJ, Hay YK. Effects of tocotrienol supplementation on hair growth in human volunteers. Trop Life Sci Res. 2010;21(2):91-99.

10. Glynis A. A Double-blind, Placebo-controlled Study Evaluating the Efficacy of an Oral Supplement in Women with Self-perceived Thinning Hair. J Clin Aesthet Dermatol. 2012;5(11):28.

11. Patel DP, Swink SM, Castelo-Soccio L. A Review of the Use of Biotin for Hair Loss. Skin Appendage Disord. 2017;3(3):166-169.

12. Rasheed H, Mahgoub D, Hegazy R, et al. Serum ferritin and vitamin d in female hair loss: do they play a role? Skin Pharmacol Physiol. 2013;26(2):101-107.

13. Le Floc’h C, Cheniti A, Connétable S, Piccardi N, Vincenzi C, Tosti A. Effect of a nutritional supplement on hair loss in women. J Cosmet Dermatol. 2015;14(1):76-82.

14. Park H, Kim CW, Kim SS, Park CW. The therapeutic effect and the changed serum zinc level after zinc supplementation in alopecia areata patients who had a low serum zinc level. Ann Dermatol. 2009;21(2):142-146.

15. Wu X, Beecher GR, Holden JM, Haytowitz DB, Gebhardt SE, Prior RL. Lipophilic and hydrophilic antioxidant capacities of common foods in the United States. J Agric Food Chem. 2004 Jun 16;52(12):4026-37. doi: 10.1021/jf049696w. PMID: 15186133.