Everyone wants to have healthy hair. Show me a person who says they do not care about their hair’s health and you will likely show me a liar or a young child who knows no better. But, when it comes to having healthy hair it is more than just using the right kinds of hair care products and hairstyles – it is what you put in your body, too.
Whether you are transitioning to all natural or simply maintaining your tresses, hair health and growth is a priority. Typically, your hair grows about ¼ to ½ inch every month and everyday things affect you hair’s growth such as pollution, lifestyle, and eating habits. The foundation of your hair (as well as your skin and nail) growth is the nutrients you eat. If you eat a healthy diet, then chances are you will grow stronger and healthier cells throughout your entire body – both inside and out.
In this post we discuss 10 healthy hair foods that can help you promote natural healthy hair growth.
Healthy Hair Food No. 1: Salmon
A deficiency of vitamin B-12 can result in a dry scalp and hair, giving it a dull look. Salmon is loaded with omega-3 fatty acids, this high-quality protein source is also filled with vitamin B-12 and iron. Essential omega-3 fatty acids are needed to support scalp health.
Vegetarian? Include one or two tablespoons of ground flaxseed in your daily diet for some plant-based omega-3 fats.
Healthy Hair Food No. 2: Dark Green Vegetables
Spinach, like broccoli and Swiss chard, is 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.
Healthy Hair Food No. 3: Beans
Although rare, biotin deficiencies can result in brittle hair. 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. Three or more cups of lentils or beans each week is expert recommended.
Healthy Hair Food No. 4: Nuts
A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu. 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.
Healthy Hair Food No. 5: Poultry
With inadequate protein or with low-quality protein, you can experience weak brittle hair, while a profound protein deficiency can result in loss of hair color. Poultry can be a great source of protein. Poultry also provides iron with a high degree of bioavailability, meaning your body can easily reap its benefits.
Healthy Hair Food No. 6: Eggs
Eggs are one of the best protein sources you can find. They also contain biotin and vitamin B-12, which are important beauty nutrients.
Healthy Hair Food No. 7: Whole Grains
For a hair-healthy dose of zinc, iron, and B vitamins include hearty whole grains, including whole-wheat bread and fortified whole-grain breakfast cereals into your diet.
Healthy Hair Food No. 8: Oysters
Oysters may be better known for their reputation as an aphrodisiac, but they can also lead to healthy hair. The key to hair-boosting abilities is zinc — a powerful antioxidant, but if oysters don’t make a regular appearance on your dinner table, no worries, you can also get zinc from beef and lamb.
Healthy Hair Food No. 9: 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. You can even boost their hair benefits by stirring in a couple of tablespoons of ground flaxseeds or walnuts for omega-3 fatty acids and zinc.
Healthy Hair Food No. 10: Carrots
Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision. A healthy scalp is essential for a shiny, well-conditioned head of hair. Including carrots in your diet as snacks or toppings on your salad will go a long way.