The secret to healthier, more beautiful hair? It’s not an expensive shampoo or a fancy salon treatment. It’s about having these seven foods in your diet.
Salmon
Salmon is a cold-water fish that is packed with nutrients that are great for your hair. Five ounces of pan-seared salmon have a whopping 23 grams of protein which is key for building strong hair. It also contains 3g of polyunsaturated fatty acids like Omega-3. These particular types of fats have many health benefit. A meta study at the University of Tennessee, Knoxville, TN, USA, found that they may help prvent cardiovascular diseases and promise antihypertensive, anticancer, antioxidant, antidepression, antiaging, and antiarthritis effects. Researchers from the University of California and the University of Tokyo found in a study that Vitamin D, like that salmon, may also help activate hair growth.
It helps to:
- Build strong hair.
- Activates hair growth.
- Keep the scalp hydrated.
Oysters
Oysters are rich in zinc, which, according to the International Zinc Association may promote hair retention and hair growth. It can also keep your scalp hydrated and dandruff-free. Only three ounces have almost 500% of your daily recommended value of zinc! Zinc can be found in other foods, but the protein that oysters have is also a big plus for healthy hair growth. Oysters are often served raw, and with lime, or “naked” as many oyster aficionados call it. If you aren’t big on slurping down oysters, you can also get zinc through beef, nuts and eggs.
It helps to:
- Promote hair retention and hair growth
- Keep your scalp hydrated and dandruff-free
Sweet Potatoes
Sweet potatoes are packed with betacarotene, which is converted into Vitamin A in the body, which is essential for all of your body’s cells. Vitamin A deficiency can cause dandruff and dull, lifeless hair. Research by the Dermatology Research Foundation of California demonstrated that Vitamin A could be a key factor in maintenance of hair health and hair growth. Other great sources of betacarotene are most orange fruits and vegetables, such as carrots, cantaloupe, and pumpkin.
It helps to:
- Maintain hair health and hair growth.
- Stop hair loss.
- Encourage hair regrowth.
Eggs
In eggs, you will find five key elements for hair growth and hair health. In addition to protein, eggs also have zinc, selenium, sulfur and iron. We mentioned before that zinc can prevent hair loss and keep your scalp hydrated. According to research published in the Journal of Environmental Health and Preventative Medicine, selenium can help boost the effects of antioxidants and helps protect the scalp and hair and may result in hair thinning and hair damage. Research by the Centre for Public Health Sciences, Queensland, Australia, shows that people with brittle hair have often been found to be deficient in sulfur, and there are many sulfur-based home remedies and oils to help improve hair health. Iron, also found in eggs, is also essential for hair health as you will see in the next food.
It helps to:
- Prevent hair loss and keep your scalp hydrated.
- Protect the scalp and hair.
Spinach
Spinach is chock-full of iron which helps prevent anemia, a common reason for hair loss in women. It helps carry oxygen to hair follicles, and many people who unexpectedly start to lose hair can attribute the phenomenon to iron deficiency. While some specialists argue there is still not enough hard evidence linking the two (iron deficiency and hair loss), others still say that not having enough iron can aggravate other causes for hair loss, which is why it is often recommended as a routine treatment. Spinach also has tons of Vitamin C when eaten fresh, which helps scalp oils circulating, and, since it is an antioxidant, protecting your hair from free radicals.
It helps to:
- Prevent anemia.
- Carry oxygen to hair follicles.
- Circulate scalp oil.
- Protect your hair from free radicals.
Walnuts
Walnuts have a significant amount of fatty acids such as Omega-3 which help your body grow new hair and keep your scalp hydrated. Walnuts are also a significant source of vitamin E, an antioxidant that helps protect your cells from damage that, in the case of your hair, often comes from over-exposure to the sun. The American Heart Association has published research that indicates Vitamin E can help stimulate blood circulation around the body, which is good news for preventing heart disease, but may also promote blood circulation in the scalp to promote healthy hair growth.
They help to:
- Grow new hair.
- Hydrate your scalp.
- Stimulate blood circulation in the scalp to promote healthy hair growth.
Lentils
These small but powerful legumes have tons of protein, iron, zinc and biotin. Biotin deficiency can result in hair thinning and loss of hair color. It is a natural component of hair and skin, and has recently received a lot of attention as a popular supplement to promote hair health. It is important to note that there are some preliminary studies that connect hair loss prevention with a combination of biotin and zinc supplements, but results aren’t yet definitive. Stick with foods that have natural sources of biotin rather than popping supplements, as you will also benefit from all of the other nutrients foods carry. You can try eating lentils alone, or tossed together with soybeans, black beans, and kidney beans for a delicious bean salad.
They help to:
- Prevent hair thinning and loss of hair color.
- Promote hair health.
The nutrients found in supplements are found naturally in many of the foods we eat. The advantage of looking for foods to improve your health is that you often get lots of important macronutrients, vitamins and minerals at once, and in the quantities that your body can handle.