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.
Better-looking hair can start at your next meal. The nutrients you eat today help fortify the hair follicle — from which each strand is born — and the scalp that surrounds it. 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, the omega-3 fatty acids found in this tasty cold-water fish are the true superstar. Your body can’t make those fatty acids, which your body needs to grow hair. About 3% of the hair shaft is make up of these fatty acids. If salmon doesn’t thrill you, you can also get essential fatty acids from fish like herring, sardines, trout, and mackerel.
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. 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. Try using walnut oil in your salad dressing or stir-fry instead of canola or sunflower.
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.
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.Carrots, cantaloupe, 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. Iron is especially important, because it helps cells carry oxygen to the hair follicles, and too little iron (anemia) is a major cause of hair loss, particularly in women.
The iron, beta carotene, folate, and vitamin C in spinach help keep hair follicles healthy and scalp oils circulating. Try similarly nutrient-rich dark, leafy vegetables such as broccoli, kale, and Swiss chard.
Tiny but mighty, these legumes are teeming with protein, iron, zinc, and biotin, making it a great staple for vegetarian, vegans, and meat eaters.Toss other beans such as soybeans and kidney beans into your soup or salad.
Cruise the dairy aisle for low-fat options such as Greek yogurt, which is high in hair-friendly protein, vitamin B5 (pantothenic acid — an ingredient you’ll often see on hair care product labels), and vitamin D. Emerging research links vitamin D and hair follicle health, but exactly how that works isn’t clear. Cottage cheese, low-fat cheese, and skim milk also fit the bill.
Exotic super fruits may come and go but when it comes to vitamin C. It’s hard to top this nutrient superhero. 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 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, foods rich in protein are literally giving you the building blocks for hair.