by Felicia Vance, BDO Staff Writer
When it comes to healthy hair, it’s not just what you put on your tresses that count — it’s what you put in your body, too.
“Lather, rinse, repeat” may be standard advice, but shampoo and conditioner alone won’t give you the healthy hair you crave. For the most luxurious locks possible, you’ll need to step out of the shower, and into the kitchen.
Your hair grows about 1/4 to 1/2 inches every month, and the foundation of all of our new hair, skin, and nail growth is the nutrients we eat. If you eat a healthy diet, you will grow stronger and healthier cells throughout your entire body — inside and out. Continue reading to see the best foods for hair growth.
Best Foods for Hair Growth
1. Salmon
When it comes to the best foods for hair growth, 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. Essential omega-3 fatty acids are needed to support scalp health. A deficiency can result in a dry scalp thus giving your hair a dull look.
Vegetarian? Include one or two tablespoons of ground flaxseed in your daily diet for some plant-based omega-3 fats.
2. 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. While rare, biotin deficiencies can result in brittle hair. Three or more cups of lentils or beans each week is expert recommended.
3. Oysters
Oysters may be better known for their reputation as an aphrodisiac, but they can also lead to healthy hair — and who doesn’t love that? The key to their love and hair-boosting abilities is zinc — a powerful antioxidant. If oysters don’t make a regular appearance on your dinner plate, don’t despair. In addition to getting it from whole grains and nuts, you can also get zinc from beef and lamb.
4. Nuts
Brazil nuts are one of nature’s best sources of selenium and an important mineral for the health of your scalp. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. They are also a terrific source of zinc, as are cashews, pecans, and almonds. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu.
5. Eggs
When it comes to healthy hair, it doesn’t matter whether you like your eggs scrambled, fried, or over easy. However they’re served up, eggs are one of the best protein sources you can find. They also contain
biotin and vitamin B-12, which are important beauty nutrients.
6. Whole Grains
Sink your teeth into hearty whole grains, including whole-wheat bread and fortified whole-grain breakfast cereals, for a hair-healthy dose of zinc, iron, and B vitamins. A whole-grain snack can also be a great go-to food when your energy is zapped halfway through the afternoon, and you’ve still got hours to go before dinner.
7. Carrots
Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision. Since a healthy scalp is essential for a shiny, well-conditioned head of hair, you’d be wise to include carrots in your diet as snacks or toppings on your salad.
8. Dark Green Vegetables
Popeye the Sailor Man didn’t eat all that spinach for healthy hair, but he could have. Spinach, like broccoli and Swiss chard, is an excellent source of vitamins A and C, which your body needs to produce sebum. The oily substance, secreted by your hair follicles, is the body’s natural hair conditioner. Dark green vegetables also provide iron and calcium.
9. Low-Fat Dairy Products
Low-fat dairy products like skim milk and yogurt are great sources of calcium and an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources. For some healthy hair foods “to-go,” try throwing a yogurt or cottage cheese cup in your bag when you head out in the morning to snack on later in the day. You can even boost their hair benefits by stirring in a couple of tablespoons of ground flaxseeds or walnuts for omega-3 fatty acids and zinc.
