10 Foods for Healthier and Longer Hair

Ten Amazing Foods for Hair Growth

10 foods for healthy and long hair

Healthy, shiny, and beautiful hair is everyone’s dream and it does not matter if you’re a woman or a man.  We use a lot of hair care products and apply a lot of cosmetics to keep our hair in good condition, but our diet is equally important.

What we eat reflects on our face and hair. Foods rich in protein and omega 3 fatty acids are very vital for hair growth. When you eat a balanced diet that has a good amount of protein, minerals and vitamins, it is bound to make your hair healthy, long and shiny.

Both the hair and the nails consist of keratin (fibrous structural proteins). While there is no single wonder food that you can eat to promote the growth of keratin, there are some foods that will help to provide the nutrients you need for healthy hair. Here are ten foods that can help you get healthier, stronger and longer hair:

1. Salmon

Salmon is rich in protein and vitamin D (which both strengthen your hair), but the real star in salmon is Omega-3. Omega-3 is a fatty acid that can not be produced by our body, but it has a great effect on our health. As for your hair, the omega-3 makes your hair stronger and helps keep your scalp moisturized.

Salmon is not available in all countries.  Sardines, herring, mackerel, avacado and pumpkin seeds are also stuffed with good fatty acids.

2. Soybeans, Lentils and Peas

Lentils, Soybeans and Peas contain lots of protein, iron and biotin. Spice your salads or soups with lentils, soybeans and kidney beans.

3. Eggs

Eggs are loaded with protein and vital minerals such as zinc, selenium and iron. Iron contained in eggs is especially important as it helps to supply oxygen to the hair follicles. Other good options for protein and minerals are chicken and all kinds of fish.

4. Spinach

Iron, beta carotene, and vitamin C in spinach help keep the hair follicles and scalp in top health. Other vegetable that is rich in iron and vitamin C are broccoli, asparagus and bell peppers.

5. Walnuts

Walnuts are the only nuts that are rich in omega-6 and omega-3. They are also stuffed with biotin and vitamin E, which helps protect your cells against DNA damage. These vitamins also protect your hair from damage by exposure to the sun. Walnuts also contain copper, a mineral that helps maintain your natural hair color. You can also use walnut oil in your cooking to get all the benefits of walnuts for healthy hair.

6. Sweet potatoes

Sweet potato contains lots of anioxidants and beta carotene, which gets converted into vitamin A, in the body. Vitamin A is vital for growth of body cells and it helps to keep your scalp oily. A vitamin deficiency can lead to itchy scalp and dandruff. Beta carotene is also found in carrots, mango, pumpkin and apricots.

7. Greek Yogurt

Greek yogurt is good for breakfast as well as snack! Greek yogurt is loaded with hair-friendly protein, vitamin B5 and vitamin D. It is a perfect accompaniment to your snack and daily meals.

8. Blueberries

Blueberries are true superfoods when it comes to antioxidants and vitamin C. Vitamin C is important for blood circulation in the scalp and thus for strong hair follicles. Vitamin C is also found abundantly fruits like kiwi, guava and strawberries.

9. Poultry and Lean Meat

Lean meat from poultry is very rich in protein as well as zinc, iron and B vitamins. These vitamins and minerals are the most important building blocks for your hair.

10. Oysters

Lack of zinc in the body can lead to hair loss and dry and flaky scalp (this also applies to your eyelashes). Oysters are rich in zinc and protein, and because hair consist of about 97% protein, it is important to include oysters in your diet. Other foods rich in zinc and protein are soybeans, shrimp, nuts and eggs.

It often takes longer to notice changes (both good and bad) in your hair than on your skin. After just one week of bad diet, for example, pimples can pop up on your face, while it may take months before an unhealthy diet appears on your hair. So, stick with a healthy diet and lifestyle.

3 thoughts on “10 Foods for Healthier and Longer Hair”

  1. I was neglecting all these foods in my daily diet. No wonder my hair look so lifeless. You have really inspired me through thid article to go on a healthy diet.

  2. Thanks for this great article. I am a big fan of healthy foods and your tips have prompted me to add more foods to my regular diet.

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