Foods That Promote Hair Growth & Shine

You and you hair are a reflection of your diet. If you want your hair to grow and look healthy, you have to give it the right nutrients. This involves eating foods high in protein, omega-3 fatty acids, biotin, iron, zinc and other vitamins that promote healthy hair. Above all, a good diet for your hair should be balanced.

Fish

Salmon and other cold-water fish are high in omega-3 fatty acids as well as high in B-12 and iron.

Beans

Beans, such as kidney beans and lentils, provide protein, iron, zinc and biotin---all of which promote hair growth. In addition, biotin deficiencies can cause hair to become brittle.

Nuts

Nuts are filled with a variety of minerals essential for hair growth. Examples include almonds, which are high in magnesium; Brazil nuts, which are full of selenium; and walnuts, which are high in both alpha-linolenic acid and omega-3 fatty acids. Cashews, pecans, almonds and walnuts are also high in zinc.

Orange Vegetables

Orange vegetables, such as sweet potatoes and carrots, are not only high in vitamins, they also help protect hair from the sun and maintain the natural oils in your scalp.

Dark Green Vegetables

Dark green vegetables--such as spinach, broccoli, Swiss chard and kale--provide your hair with omega-3 essential fatty acids, iron, calcium, plus vitamins A and C. Eating vegetables high in vitamins A and C help your body produce sebum, a natural hair conditioner.

Meat, Dairy and Soy Products

Meat, low-fat dairy and soy products such as tofu are all high in protein, an essential nutrient for your hair. Protein deficiencies can cause brittle hair, loss of hair color and thinning hair.

Eggs

Eggs are not only high in protein but rich in vitamin B12 and biotin.

Resources

• Want Healthy Hair? 10 Foods That Help
• Healthy Hair Diet
• Top 10 Foods for Healthy Hair
• Hair Growing Tips
• Health Magazine: Healthy Hair: Your 50s and Beyond