Hair that is shiny and healthy makes us look and feel great. The key to a healthy head of hair lies in the foods you eat.

Good nutrition is the foundation for a healthy body, including a great head of hair, so make sure these are part of your.normal diet.

Healthy Hair Food No. 1: Salmon

Salmon is a great source of protein, and full of omega-3 fatty acids that are essential for scalp health. Lack of omega-3s can lead to a dry scalp and dull hair.

Vegetarians or vegans can get plant-based omega-3 fats from one to two tablespoons of ground flaxseed.

Healthy Hair Food No. 2: Dark Green Vegetables

Spinach and other dark green vegetables such as kale are excellent sources of vitamins A and C, which are needed to produce an oily substance called sebum.

Sebum is secreted by hair follicles and can act as a natural hair conditioner.

Healthy Hair Food No. 3: Beans

Legumes such as beans and lentils are great sources of protein, iron, zinc, and biotin. Though rare, biotin deficiencies can result in brittle hair.

Healthy Hair Food No. 4: Nuts

Zinc deficiencies can lead to hair shedding. Nuts are great sources of zinc. Walnuts, cashews, pecans, and almonds all provide zinc for healthy hair.

Walnuts also contain alpha-linoleic acid and omega-3 fatty acids, which may act as natural hair conditioners. Brazil nuts also contain selenium, a mineral that can help maintain a healthy scalp.

Healthy Hair Food No. 5: Poultry

Inadequate protein in the diet can cause weak or brittle hair, and protein deficiency can result in loss of hair colour.

Get the high quality protein you need from organic/free range poultry, such as chicken or turkey.

Healthy Hair Food No. 6: Eggs

Eggs are a great source of protein, biotin, and vitamin B-12, which are all important nutrients for healthy hair.

Healthy Hair Food No. 7: Whole Grains

Healthy whole grains can help you get healthy hair. Whole-wheat bread and fortified whole grain cereals can provide your hair and body with zinc, iron, and B vitamins.

Healthy Hair Food No. 8: Oysters

Oysters are known as aphrodisiacs, but they are also great for your hair, due to their zinc content.

Zinc is a powerful antioxidant, which can help renew and repair your cells from damage. Not in love with oysters? Zinc can also be found in whole grains, nuts, beef, and lamb.

Healthy Hair Food No. 9: Dairy Products

Calcium is an important mineral for hair growth, and can be found in products such as milk, cheese and yoghurt.

These products also contain whey and casein, which are sources of protein and adding ground flax seeds or walnuts to your yogurt will give you omega-3 fatty acids and zinc.

Healthy Hair Food No. 10: Carrots

Carrots are known for keeping vision healthy, but they are also an excellent source of vitamin A, which is needed for a healthy scalp.

Helpful information:

If you are concerned about your weight, stick to a nutritionally sound diet as fad/crash diets may leave you with fewer pounds – and less hair.

Crash dieting can also affect the normal cycle of hair growth causing an increase in hair shedding but returning to a healthy and balanced diet usually will reverse the problem.

Low calorie diets may be low in nutrients that are essential for healthy hair growth including omega-3 fatty acids, zinc, and vitamin A.

Hormonal fluctuations can also affect the condition of your hair as can low levels of progesterone if you have a thyroid imbalance.

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