Low-fat protein is a key nutrient in any healthy-hair diet. Our strands are made up primarily of protein and the essential amino acids needed for hair growth are all found in animal sources. Chicken and turkey are also perfect sources of bioavailable iron. While iron deficiencies can lead to hair loss, excessive iron can actually cause hair loss, too, so it’s best to seek food sources instead of overdoing it with iron supplements.
Rich in omega-3 fatty acids, salmon is great for the health of your scalp. And because your hair is a reflection of the state of your scalp, making sure it’s well moisturized is a must.
Leafy, dark green vegetables like spinach and kale are great sources of vitamins A and C. Both help your body produce sebum, the oil that keeps your hair looking shiny and healthy.
Good for your heart and your hair! Kidney beans, chickpeas, lentils and other legumes are loaded with biotin; while rare, biotin deficiencies are possible and have been linked to brittle, dry hair. Legumes also offer plenty of iron, zinc and protein.
Go nuts for walnuts. This brain-shaped nut is, ironically, great for protecting the health of your noggin. That's because the nut is replete with omega-3 fatty acids, a crucial nutrient for normal brain functioning. Not only do walnuts have omega-3 fatty acids, they are also loaded with zinc, an overlooked mineral that boosts immune health and also contributes to healthy hair and skin.
These dairy sources provide calcium, which is an essential mineral for hair growth. Milk and cheese are also excellent sources of protein.
Citrus fruits are full of vitamin C, which helps with the production of collagen, an essential component of hair growth. The vitamin also works together with sources of iron to allow for better absorption.
Your body needs complex carbohydrates to help put together the proteins your hair needs to grow healthy and strong. Brown rice is also a good source of fiber and B vitamins.
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