There are even hair growth promoting products and vitamins that claim to increase the healthiness or length of your hair. I’ve even taken a few of them myself. LOL. But ultimately, these are purely vitamin enriched products and/or multi-vitamins that are just giving you the normal nutrients your hair needs on a regular basis anyway. But be careful because anything in excess can have adverse effects and vitamins are no different.
So, here are a few foods that you can incorporate into your diet to help promote healthy hair.
# 1: Salmon - When it comes to foods that pack a beauty punch, it's hard to beat salmon. Loaded with omega-3 fatty acids, this high-quality protein source is also filled with vitamin B-12 and iron, and is needed to support scalp health. A deficiency can result in a dry scalp and dull hair. You can also add 1-2 tbsp of ground flaxseed in your daily diet for some plant-based omega-3 fats.
# 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 which is the oily substance secreted by your hair follicles, and is the body's natural hair conditioner. Dark green vegetables also provide iron and calcium.
# 3: Beans - 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. Biotin deficiencies can also result in brittle hair in rare instances. It is recommended that you get 3+ cups of lentils or beans each week.
# 4: Nuts - Certain types of nuts such as brazil nuts and walnuts provide selenium (an important mineral for the health of your scalp) and alpha-linolenic acid (an omega-3 fatty acid that may help condition your hair). Cashews, pecans, and almonds are also great sources of zinc. A zinc deficiency can lead to hair shedding.
# 5: Poultry - Chickens and turkeys provide a high-quality protein. Deficiencies in protein can lead to one can weak brittle hair and can result in loss of hair color. Poultry also provides iron with a high degree of bioavailability, meaning your body can easily reap its benefits.
# 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.
# 7: Whole Grains - Whole grains such as whole-wheat bread and fortified whole-grain breakfast cereals can be helpful in providing healthy dose of zinc, iron, and B vitamins.
# 8: Oysters - Oysters provide a healthy amount of zinc, a powerful antioxidant, in addition to being an aphrodisiac. But if oysters isn't your thing, you can also get a good dose of zinc from beef and lamb.
# 9: Low-Fat Dairy Products - 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 benefits by stirring in a couple of tablespoons of ground flaxseeds or walnuts for omega-3 fatty acids and zinc.
# 10: Carrots - Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision.
So, hurry up and make that grocery list!! Healthy hair is just a Safeway, Giant, Shoppers, Whole Foods, Kroger, Mars, SuperFresh, Food Lion, Wegmans........Ok, ok, you get the point! Happy shopping!
KHurly Girl
