(as advised by Web MD)
When it comes to healthy hair, it’s not just what you put on your tresses that counts – it’s what you put in your body, too.
Of course, there’s more to your hair than what you eat. Smoking, hormonal imbalances, and not enough sleep can also affect how your hair looks and feels. No magic nutrient can make up for those concerns.
Still, you have a lot more leverage than you might think. If you eat a balanced, varied, protein-rich diet that focuses on the following 10 foods, you’ll be giving your hair the TLC it needs and deserves.
Besides being rich in protein and vitamin D (both are key to strong hair) the omega-3 fatty acids found in this tasty cold-water fish are key.
Other options: 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 walnuts
These are the only type of nut that have a significant amount of omega-3 fatty acids. They’re also rich in biotin and vitamin E, which helps protect your cells from DNA damage. Too little biotin can lead to hair loss. Walnuts also have copper, a mineral that helps keep your natural hair color rich and lustrous.
Other options: Try using walnut oil in your salad dressing or stir-fry instead.
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. You can get some zinc through fortified cereals and whole grain breads, but oysters can boast a good level of protein too. 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.
Other options: Get your fill of zinc with nuts, beef, and eggs.
4. Sweet Potatoes
Sweet potatoes are a great source of the antioxidant beta carotene, which your body turns into vitamin 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.
Other options: Carrots, mangoes, pumpkin, and apricots are all good sources of beta carotene.
A great source of protein, eggs are loaded with four key minerals: zinc, selenium, sulfur, and iron. Too little iron (anemia) is a major cause of hair loss, particularly in women.
Other options: You can also boost your iron stores with animal sources, including chicken, fish, pork, and beef.
The iron, beta carotene, folate, and vitamin C in spinach help keep hair follicles healthy and scalp oils circulating.
Other options: Try similarly nutrient-rich dark, leafy vegetables such as broccoli, kale, and Swiss chard.
These legumes are teeming with protein, iron, zinc, and biotin, making it a great staple for vegetarian, vegans, and meat eaters.
Other options: Toss other beans such as soybeans (the young ones are called edamame) and kidney beans into your soup or salad.
8. Greek yogurt
Low-fat options such as Greek yogurt is high in hair-friendly protein, vitamin B5 (pantothenic acid — an ingredient you’ll often see on hair care product labels), and vitamin D. Other options: Cottage cheese, low-fat cheese, and skimmed milk also work.
Exotic super fruits may come and go but when it comes to vitamin C. Vitamin C 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.
This everyday food 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, foods rich in protein are literally giving you the building blocks for hair.