Many people forget that it takes more than the right shampoo and conditioner in order to get healthy hair. Hair receives most of its nutrients from the food you put into your body, so it is important that you put a lot of thought and consideration into your diet. Here is a guide to the best foods to eat for healthier hair.
Salmon contains protein and vitamin D, which are both key tools to maintaining strong hair. Also, salmon, as well as many other types of fish such as sardines and trout, contain the omega 3 fatty acids that the body cannot naturally produce needed for hair growth.
Alternative: If you do not like fish, omega 3 fatty acids can also be found in avocado, pumpkin seeds, and walnuts.
Oysters are another type of seafood with hair benefits. Oysters contain zinc, which is needed to prevent hair loss or dry scalp.
Alternative: Oysters certainly are not for everyone, and if you do not like oysters, you can get your fair share of zinc from certain cereals and breads, as well as from nuts, beef, and eggs.
Apart from being rich in omega 3 fatty acids, walnuts also contain biotin and vitamin E, which both protect your cells from DNA damage. Because your hair is exposed to the sun every time you go outside, it is important that you get enough of these two ingredients. Not having enough biotin in your diet can also lead to hair loss. Walnuts also contain copper, a mineral that will help you maintain your natural hair color.
Alternative: If you do not like walnuts, you can use walnut oil in your salad dressing to get your serving of walnuts.
The iron and vitamin C in spinach help maintain healthy hair follicles, and they also keep the oils in the scalp circulating.
Alternative: Other vegetables that can provide the same benefits as spinach include broccoli and kale.
Sweet potatoes are rich in the antioxidants that the body turns into vitamin A, and vitamin A is the tool needed to maintain the oils of the scalp. Insufficient vitamin A can lead to dandruff.
Alternative: Carrots, cantaloupe, and mangos can also give you the same health benefits you will receive from sweet potatoes.
Blueberries are also rich in vitamin C, and insufficient vitamin C can lead to damaged hair, especially hair breakage.
Alternative: Other fruits that are rich in vitamin C are kiwis and strawberries.
Certain yogurts are rich in vitamin D, which is necessary for healthy hair follicles.
Alternative: Low fat cheese and skim milk can also give you the same benefits as yogurt.