Do you have thinning or brittle hair? You may want to take a second look at what’s on your plate. We are what we eat, so if your mane isn’t looking so healthy, it may have to do with your diet. Add these foods to your diet for healthier, stronger and shinier hair in the new year.
8 Foods for Healthy Hair
Vitamin A can help promote hair growth and support scalp health by regulating sebum production.* So eat your carrots! Sweet potatoes, kale, spinach, and broccoli are also rich in vitamin A.
Additionally, carrot oil has several hair benefits:
- Carrot oil is rich in vitamin E and can help to moisturize the scalp and promote healthy, shiny hair.
- Carrot oil is rich in antioxidants that can help protect hair from damage by free radicals.
- Carrot oil also has antifungal properties and can help eradicate dermatophytes, which are fungi that feed on keratin and affect hair growth.
Oysters are rich in zinc, a necessary mineral for tissue growth and repair.* Zinc deficiency has been linked to hair loss, slowed hair growth and even dandruff. If you’re not a fan of shellfish, zinc can also be found in beef, nuts, seeds, yogurt and cheese.
Salmon and other oily, cold-water fish are rich in omega-3 fatty acids. Healthy fats like omega-3 fatty acids help moisturize hair, giving your strands that healthy shine. If you don’t like fish, then omega-3 fatty acids can also be found in flax seeds, eggs, soybeans and walnuts.
4. Greek Yogurt
Greek yogurt is a good source of protein, which makes up the building blocks of hair. Without enough protein, your body may be unable to supply the protein needed to maintain the keratin structure of hair, making it brittle and weak, and leading to breakage and excess shedding.
Meat, dairy products and seafood are excellent sources of protein. But if you don’t consume animal-based products, you still can get plenty of protein for healthy hair growth from plant-based sources like nuts, quinoa, chickpeas and beans.
Citrus fruits like oranges, grapefruits and tangerines are amazing sources of vitamin C.
Vitamin C is essential for the body to synthesize collagen, which helps lend hair strands their structure and elasticity.* A vitamin C deficiency can lead to dry, weakened hair strands that break off more easily. Other sources of vitamin C include peppers, kiwi, melons, broccoli and berries.
Eggs are a good source of biotin, a B vitamin that can be important for healthy hair, scalp and nails.* Other foods rich in biotin include nuts, whole grains, oily fish, yogurt, chicken and cheese.
Iron is essential for delivering nutrients to the scalp for healthy hair growth.* Iron deficiency (anemia) is a common cause of hair loss and thinning, especially in women. Spinach is an excellent source of iron, as well as other hair-healthy vitamins and minerals. Not a fan of spinach? You’ll also find iron in lentils, beans, eggs, tofu and chicken.
Other Solutions for Healthy Hair: Supplements
To fill in any gaps in your diet, take a supplement such as Viviscal that promotes existing healthy hair growth. Viviscal contains vitamin C, B vitamins, and iron 一 all of which support hair health.*
Will you be incorporating any of these foods into your 2018 diet? Let us know in the comments!