Omega-3s for strong hair!

Eat foods rich in omega-3s for thick hair!

Your hair needs adequate amounts of omega 3 fatty acids to be strong and thick! According to studies, omega-3 supplementation seems to:[1,2]

  • reduce hair loss,
  • make hair thicker,
  • improve hair density.

Flaxseeds are the most common food high in omega-3s. You can eat whole ground flaxseeds or even use flaxseed oil in your recipes for healthy hair.

If you want strong and thick hair, you need to follow a healthy well-balanced diet, as your hair needs much more than omega 3 fatty acids. They need many vitamins, minerals and antioxidants. Everything you have to know about preventing hair loss here.

How much omega 3s do we need daily?

According to the Office of Dietary Supplements, men need 1,600 mg of omega-3s daily. Women need only 1,100 mg.

Furthermore, we should limit our omega-3 intake to 5,000 mg a day. The FDA recommends consuming up to 3,000 mg directly from food, with up to 2,000 mg from dietary supplements![3]

There are 3 main types of omega 3 fatty acids. EPA, DHA and ALA. The main sources of EPA and DHA are seafood and algae. ALA is mainly found in plants. Flaxseeds are the best source of ALA.

ALA can be converted into EPA and DHA, although this process isn’t efficient. We better consume EPA and DHA directly from food or supplements.[4] You better prefer omega-3 supplements from algae that contain both DHA and EPA.

You can find plant-based DHA & EPA supplements on Amazon.

Flaxseeds are the best source of omega-3s!

Why flaxseeds are good for hair growth? Because it’s the richest common food in omega-3s. Just a tablespoon of whole flaxseeds contains 2,350 mg of omega-3s (in ALA form) and only 55 calories.[5] So, eating 1-2 tablespoon of flaxseeds every day is good for thick hair. Flaxseeds are among the healthiest foods ever.

Furthermore, you could consume flaxseed oil for boosting your daily omega-3 intake. Just a tbsp of cold pressed flaxseed oil contains 7,260 mg of omega-3s! Undoubtedly, flaxseed oil is one of the healthiest vegetable oils. You can buy organic flaxseed oil on Amazon.

Certainly, flaxseeds can protect your thick hair and even help them grow back. Nutritional deficiencies are a common cause of hair loss in men and women! For instance, we need zinc and vitamin B12 for strong hair.

Vitamin E in flaxseeds protects your thick hair

Moreover, flaxseeds are a good source of vitamin E, as well. Vitamin E is a vitamin important for healthy hair that grow fast, as it has powerful antioxidant action! Eating foods rich in antioxidants is also vital for thick hair.

Both women and men need 15 mg of vitamin E a day.[6] 100g of flaxseeds contain 20.66 mg of vitamin E. Practically, eating a tbsp of flaxseeds provides you with 2.1 mg of vitamin E. Therefore, eating 2 tbsp of flaxseeds contain about 28% DV (Daily Value)!

Cold pressed flaxseed oil is also a good source of vitamin E. 100g contains 29.65 mg of vitamin E. Practically, a tbsp of flaxseed oil contains 4.51 mg of vitamin E, or 30% DV.

Additionally, moringa powder is good for healthy hair, as it’s rich in vitamin E, along with other powerful antioxidants!

How many tbsp of flaxseeds should I eat a day?

If you want to boost your daily intake of omega-3s and also protect your thick healthy hair, you better consume 1-2 tbsp of whole flaxseeds. You can add ground flaxseeds to smoothies, salads, bread etc.

Moreover, you can use a tbsp of flaxseed oil to dressings and salads to skyrocket your dietary omega-3 intake. On the other hand, if you want to lose weight, don’t consume more than 1 tbsp. Every vegetable oil is pretty high in calories. Even the healthiest oils, such as flaxseed and olive oil contain 120 calories per tablespoon. Caloric deficit is the key for losing weight fast.

Other sources of omega 3s for hair growth

Certainly, seafood is high in omega-3s. For instance, salmon, tuna, mackerel, sardines, or herring contain high amounts of omega-3s. Eggs contain decent amounts of omega-3s as well.

But, plant-based foods are the most reliable source of omega-3s. Besides, flaxseeds & flaxseed oil, chia seeds, canola oil, soybean oil, walnuts, and hemp seeds are great sources of omega-3s. Eat these foods to protect your hair from falling and even promote hair growth!

More about omega-3s and omega-6s here.