These foods for healthy hair will help you to grow stronger, thicker hair and will also support the health of your scalp by providing essential vitamins and minerals. They won’t perform miracles, but they are all valuable components of a healthy diet and can gradually improve the look of your hair.
Dark Green Vegetables
You may not be getting enough dark green vegetables in your diet, particularly leafy greens like spinach, chard and kale. These contain high amounts of protein per calorie, as well as iron and folic acid. Low levels of iron can exacerbate hair loss. Green vegetables are a particularly good source of iron as they also contain vitamin C, which helps your body to absorb the iron more easily. Folic acid may help to protect you from hair loss, and it may also help to slow down gray hair development.
Salmon and other oily fish are excellent sources of omega fatty acids. These nutrients can help to strengthen your hair, as well as promote the health of your scalp by easing dry or itchy skin. Salmon also provides protein. Hair is made from protein and a low protein diet can stunt hair growth. Salmon is also a good source of B vitamins.
Flax seeds are one of the richest natural sources of omega fatty acids. They also provide B vitamins, including folic acid and some protein. They contain lignans, which are phytoestrogens that have been recently linked to preventing hair loss. This may be because they mimic estrogen, so flax seed can be particularly useful for you if you suffer from polycystic ovaries, or menopause related hair loss.
Eggs are an excellent food for your hair health. They are a rich source of easily digested protein, and they also contain selenium which can help to improve hair growth. Eggs are good sources of B vitamins, including biotin and choline. Choline is not only an important nutrient in its own right, it can also help prevent you from developing a folic acid deficiency.
Sunflower seeds contain many of the vitamins and minerals needed for healthy hair, including protein, zinc, selenium, vitamin E, and B vitamins. Zinc can be useful in promoting hair growth, however you should not eat it in excess as too much zinc can lead to hair loss. Vitamin E can stimulate hair growth by increasing blood circulation to the scalp, but too much can also lead to hair loss. Sunflower seeds are a particularly rich source of vitamin E so try to eat them in moderation.
Corn is one of the best natural sources of biotin, which is a B vitamin essential for hair growth. If you don’t get enough biotin, it can lead to hair loss, as well as bad skin. Smokers, heavy drinkers, pregnant women and athletes are particularly susceptible to biotin deficiency. Fresh corn also contains other B vitamins as well as vitamin C.