When it comes to your hair’s body, sheen, and fullness, all your hair products won’t do the job alone. Instead, the best idea is to start with the nutrients your body takes in. A well-balanced diet is the most important factor when it comes to your hair quality and growth.
Let’s start off with the nutrients you need for hair development and growth. In order to make sure the follicles at your scalp receive enough nourishment, make sure your diet includes: protein, carbohydrates, fatty acids, iron, and vitamins B6, B12, and biotin.
So what foods provide the best source of these hair-healthy nutrients? Here’s a rundown of power foods to keep your hair happy.
- Salmon: Salmon is packed with omega-3 fatty acids, which are beneficial for your scalp’s health. It’s also a high-quality source of protein. If you’re not a fan of salmon, you can get your omega-3 fatty acids from flaxseed instead. Omega-3 deficiencies can cause a dry scalp, so make sure you stock up!
- Dark green vegetables: Vegetables like spinach are a rich source of vitamins A and C. These contribute to your production of sebum, an oily substance in the hair follicles that acts as a natural hair conditioner.
- Beans: Beans, such as kidney and lentil beans, contain high levels of protein that promotes your hair’s growth. They also provide you with iron, zinc, and biotin. Biotin is important for preventing brittle hair.
- Nuts: Nuts contain highly beneficial nutrients that do wonders for your hair and scalp. Get high levels of selenium with Brazil nuts to help your scalp; the omega-3 fatty acid alpha-linolenic acid that conditions your hair can be found in walnuts; and walnuts, cashews, pecans, and almonds all contain zinc, which helps prevent hair shedding.
- Poultry: Eat plenty of chicken and turkey to take in high-quality protein that will nourish your hair. If you don’t get enough protein, your hair could become brittle and unhealthy.
- Eggs: Eggs are another great source of protein, B12, and biotin, all of which contribute to healthy hair.
- Whole grains: Grains such as whole-wheat bread and whole-grain cereal contain iron, zinc, and B vitamins – all of which are great for your hair’s growth.
- Oysters: Oysters contain zinc, which is a powerful antioxidant that helps your hair. If you’re not a fan of oysters, you can get high levels of zinc from beef and lamb.
- Low-fat dairy products: Dairy products, such as skim milk or yogurt, provide lots of calcium, which is an important mineral for hair growth. They also contain whey and casein, two high-quality sources of protein.
- Carrots: Carrots are a good source of vitamin A, which benefits your scalp and makes your hair shiny and conditioned.
Hair grows about ¼ to ½ an inch per month, so you’ll have to plan ahead to get luscious hair. If you start eating a balanced diet now, the healthy hair will show up in a few months.