The 20 Choices of Foods for Healthy Hair

 

The 20 Choices of Foods for Healthy Hair -  Healthy shiny hair is the envy of every woman. But due to several lifestyle factors, genetics and wrong diet, our hair becomes prey to serious damage. The best way to have healthy hair is through your diet. Here are super foods for healthy hair.
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Who doesn’t crave for those thick luscious locks? Healthy shiny hair is the envy of every woman. But due to several lifestyle factors, genetics and wrong diet, our hair becomes prey to serious damage. The only remedy to all your hair problems can be found in your diet. Here are super foods for healthy hair.

 

1. Salmon
Salmon is the complete beauty food. Loaded with omega-3 fatty acids; it is a high quality protein food and rich in vitamin B-12 and iron. Omega-3 essential fatty acids provide the required support to the scalp’s health and that’s why no other food can beat salmon in this area. A deficiency of Omega-3 fatty acids can leave your hair dull looking hair and your scalp dry.

 

Try it smoked or fresh at breakfast, lunch, or dinner for a good dose of protein along with B vitamins, including B12, and other vitamins and minerals. You should eat 4 – 5 ounces, 2 – 3 times per week.

 

If salmon doesn’t thrill you, you can also get essential fatty acids from fish like herring, sardines, trout, and mackerel, as well as avocado, pumpkin seeds, and nuts (see below for more wonderful things about nuts.)

 

2. Flaxseed Oil
Flax seeds are rich in lignans, plant-derived chemicals that act as antioxidants. They’re also a great source of hair-nourishing omega-3 fatty acids. Just a warning: these have no taste! My parents put it on their oatmeal (I find it hard to eat). You should have 1 1/2 tablespoons a day.

 

3. Walnuts

 

Walnuts are a great source of zinc and fatty acids. They’re also rich in biotin and vitamin E, which helps protect your cells from DNA damage. Since your hair rarely gets much shielding from the sun, this is especially great. Too little biotin can lead to hair loss. Walnuts also have copper, a mineral that helps keep your natural hair color rich and lustrous.

 

You can also try using walnut oil in your salad dressing or stir-fry instead of canola or safflower.

 

4. Oysters

 

Oysters are rich in zinc, a lack of which can lead to hair loss (even in your eyelashes), as well as a dry, flaky scalp. Three ounces has a whopping 493% of your daily value.

 

You can get some zinc through fortified cereals and whole grain breads, but oysters can boast a good level of protein too. Hair is about 97% protein. Therefore without enough protein, your body can’t replace the hairs that you naturally shed every day and what you do make can be dry, brittle, or weak.

 

5. Sweet Potatoes

 

Sweet potatoes are a great source of the antioxidant beta carotene, which your body turns into vitamin A. Basically, every cell of the body cannot function without enough A. It also helps protect and produce the oils that sustain your scalp, and being low on vitamin A can even leave you with itchy, irksome dandruff.

 

6. Eggs

 

Eggs are packed with protein which is excellent for hair growth and hair strength. They are also loaded with four key minerals: zinc, selenium, sulfur, and iron. Iron is especially important, because it helps cells carry oxygen to the hair follicles, and too little iron (anaemia) is a major cause of hair loss, particularly in women.

 

Eggs are also rich in biotin, a B vitamin essential for hair growth and overall scalp health. Try to eat one egg daily or every alternate day. You can eat scrambled egg, fried egg or simply boiled egg for healthy hair depending upon your choice.

7. Dark Green Vegetables

Vegetables like Spinach, broccoli, kale and Swiss chard are excellent sources of vitamin A and C, which help to produce sebum in the scalp. Sebum is the oily substance secreted by our follicles of hair which works like natural hair conditioner. These vegetables also provide Vitamin B1, iron and calcium to your body.

8. Kidney Beans
 
Beans (such as soybeans, kidney beans, lentils) are an awesome source of essential hair care minerals. Not only do they provide the same hair strengthening Protein as Quinoa, but beans on your plate also give you a much-needed boost of iron, zinc and biotin. Those with Biotin deficiencies often suffer from overly dry hair.

 

Any type of bean is good for hair, but Kidney Beans are my favorite because of how filling they are in a meal. Not to mention how well they go as a topping on a fresh, spinach salad or mashed up with vegetables in a wrap!

 

9. Greek yogurt

 

Greek yogurt is a great alternative to the sugary, colorful options at most supermarkets. It is both rich in the hair-friendly protein and calcium and contains plenty of probiotics, which is the “good bacteria” that aids in digestion and boosts your immune system. It also contains vitamin B5 (pantothenic acid — an ingredient you will often see on hair care product labels), and vitamin D. You should have 1 cup per day.

 

10. Blueberries

 

Blueberries are rich in vitamin C, which is critical for circulation to the scalp and supports the tiny blood vessels that feed the follicles. Too little C in your diet can lead to hair breakage.

 

11. Poultry

 

This everyday entree is extraordinary when it comes to protein, as well as hair-healthy zinc, iron, and B vitamins to keep strands strong and plentiful. Because hair is nearly all protein, therefore foods that are rich in protein are literally giving you the building blocks for hair.

 

12. Red Meat

 

Red meat which provides zinc, vitamins B1 and B12, iron and sulfur are all desirable nutritional elements for hair health, optimizing the hair cuticle to promote shine.

 

13. Poultry

 

If red meat isn’t your thing, other meat proteins such as poultry will do the trick by providing essential iron. Halibut is a particularly nutrient-rich fish, for example, providing high levels of biotin (vitamin B7) which promotes hair strength and prevents breakage!

 

14. Nuts

Regularly eating nutrient rich nuts as part of your daily diet are very beneficial for your hair and scalp. Brazil nuts are the nature`s best sources of selenium, an important mineral for the health of your scalp. Apart from that, walnuts contain alpha-linolenic acid, a type of omega-3 fatty acid that may help to condition your hair. Cashews, pecans and almonds also perform the same function.

Vitamin E found in nuts is one of the most important vitamins which helps the overall health and appearance of hair. Vitamin E deficiency may lead to brittle hair which easily breaks off or falls out.

15. Carrots 

Carrots promote a healthy scalp along with good vision as they are an excellent source of vitamin A. Since a healthy scalp is an essential thing for healthy hair, it is advisable to include carrots in your food and salad. You can also have it in juice form. Carrots are very useful to revitalize dull and tired looking skin and hair and will leave your skin and hair looking youthful and fresh.

16. Quinoa
Quinoa is a powerful choice as a super food for hair growth because it contains high levels of both Protein and Vitamin E! Vitamin E helps with balancing your production of natural oils, so your scalp and strands stay properly moisturized. This particular whole grain has a stronger nutritional value than rice, containing loads more essential vitamins and minerals, and cooks in less time. A win all around!

17. Almonds

A mineral deficiency leads to excessive shedding, dry scalp and brittle hair. Nuts are a terrific source for these essentials. Almonds, alone, are loaded with powerful hair care boosts like Zinc to help your scalp maintain healthy circulation, resulting in proper oil production levels and shiny, healthier, well moisturized tresses.
18. Brown Short-Grain Rice
You should have complex carbohydrates, which feed you energy over a longer period of time than refined carbohydrates, with your protein source at meals. Brown short-grain rice is an ideal form. It’s also a good source of B vitamins and some fiber, which are essential for healthy hair.

 

19. Cottage Cheese

 

Try low-fat cottage cheese for a protein-packed breakfast or lunch on the go when you don’t have time to make eggs. Top it with some fresh berries for an added serving of fruit. Plus, cottage cheese is also a good source of calcium.

 

20. Olive Oil

 

Olive oil contains polyphenols, which helps control inflammation that damages hair follicles. Olive oil is also rich in healthy fats. This is probably one of the best known and popular choices for healthy hair (and skin). You should have 1 tablespoon a day.

 

You may like to watch a Video HERE about the foods for healthy hair

 

For more ideas on safe, cost-effective and natural skin and hair care, simply click on DIY Beauty Recipes

 

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