Healthy hair doesn’t come from a bottle of shampoo or an expensive styling product. Healthy hair is grown from the inside out. The healthier people eat, the healthier their hair will be. A well-balanced diet that includes the foods listed below will keep hair looking great. Avoid fad diets or diets low in protein and omega-3 fatty acids, as they will cause hair to look dull and brittle.
Salmon
Salmon is one of the top foods to keeping hair healthy. Salmon is rich in omega-3 fatty acids, which help keep the scalp from drying, thus causing hair to look dull. Vitamin B-12 and iron are also found in salmon, both essential to keeping the body healthy.
Beans
Beans are filled with protein, which promotes hair growth. Beans are also rich in iron, zinc and biotin. A deficiency in biotin causes brittle hair, though this is a rare condition.
Dark Green Vegetables
Dark green vegetables such as spinach, Swiss chard and broccoli are high in vitamin A and C, which are needed to produce sebum. Sebum is an oily substance secreted by the hair follicles. This substance is a natural hair conditioner.
Eggs
Eggs are an excellent source of protein, biotin and vitamin B-12. All are important in keeping hair healthy. Unlike some foods, the preparation of the eggs doesn’t seem to make a difference–the benefits are the same.
Nuts
Different types of nuts offer different benefits. Brazil nuts are a great source of selenium. Walnuts are high in omega-3 fatty acids that condition the hair. Walnuts, cashews, almonds and pecans are high in zinc. Zinc deficiency may lead to hair shedding.
Poultry
Chicken and turkey are high in protein. A lack of protein can lead to brittle hair, while a severe lack of protein can cause loss of hair color. Eating the good sources of protein found in poultry can help prevent this loss of color and keep hair strong.
Oysters
While more widely known as an aphrodisiac, oysters are an excellent source of zinc, a wonderful antioxidant. In addition to oysters, beef, lamb, nuts and whole grains all contain zinc for healthy hair.
Whole Grains
Zinc, iron and B vitamins are found in whole grains. Whole grain breads as well as fortified breakfast cereals all contain these essential vitamins and minerals to keep hair healthy.
Carrots
Carrots are known for their good vision benefits. Filled with vitamin A, they are also an excellent way to keep the scalp healthy. A healthy scalp is vital to a shiny and well-conditioned head of hair.
Low-fat Dairy
Low-fat dairy products are high in calcium and protein. Calcium is an important mineral that promotes hair growth. With the benefits of both calcium and protein, low-fat dairy products such as yogurt and cottage cheese are excellent choices for snack time.
