If you eat a healthy diet, you will grow stronger and healthier cells throughout your entire body.
When it comes to foods that pack a beauty punch, it’s hard to beat salmon. Loaded with omega-3 fatty acids, this high-quality protein source is also filled with vitamin B-12 and iron. A deficiency in omega-3 fatty acids can result in a dry scalp and hair, giving it a dull look. If you are a vegetarian, include one or two tablespoons of ground flaxseed in your daily diet for some plant-based omega-3 fats.
Dark Green Vegetables
Spinach, broccoli and Swiss chard, are an excellent source of vitamins A and C, which your body needs to produce sebum. The oily substance, secreted by your hair follicles, is the body’s natural hair conditioner. Dark green vegetables also provide iron and calcium.
Legumes like kidney beans and lentils should be an important part of your hair-care diet. Not only do they provide plentiful protein to promote hair growth, but ample iron, zinc, and biotin. While rare, biotin deficiencies can result in brittle hair.
Brazil nuts are one of nature’s best sources of selenium, an important mineral for the health of your scalp. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. They are also a terrific source of zinc, as are cashews, pecans, and almonds. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu.
Chicken and turkey, both have high-quality protein. Without adequate protein, you can experience weak brittle hair, and a profound protein deficiency can result in loss of hair color. Poultry also provides iron with a high degree of bioavailability.
Eggs is one of the best protein sources you can find. They also contain biotin and vitamin B-12, which are important beauty nutrients.
Hearty whole grains, including whole wheat bread and fortified whole-grain breakfast cereals, are a hair-healthy dose of zinc, iron, and B vitamins.
Oysters may be better known for their reputation as an aphrodisiac, but they can also lead to healthy hair. The key to their hair-boosting abilities is zinc — a powerful antioxidant.
Low-Fat Dairy Products
Low-fat dairy products like skim milk and yogurt are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources.
Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision. Since a healthy scalp is essential for a shiny, well-conditioned head of hair, you’d be wise to include carrots in your diet as snacks or toppings on your salad.