How to Eat Your Way to Healthy Hair

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By Amanda Strosahl
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Eat Your Way to Healthy Hair

Hair grows at the rate of 1/4 to 1/2 inch every month. The strength and health of that new growth is based on the nutrients that have fed it. Eating a diet based on lean proteins, whole grains and plenty of fresh produce will create a healthy foundation for your body and hair.

Difficulty: Easy

Instructions

Things You'll Need:

Lean proteins
Whole grains
Fresh produce

Step 1

Eat Protein:

Hair is mostly protein and requires more of it to remain strong.

Good sources of protein include eggs, fish, meat, cheese, soy products, yogurt, and cottage cheese. Salmon is one of the best forms of protein for healthy hair, as it also contains high levels of omega-3 fatty acids, B-12 and iron.
Step 2

Eat Iron:

Iron prevents hair loss and changes in pigmentation.

Iron is found in red meats, legumes, eggs, dried fruit, dark green, leafy vegetables and whole grain cereals. Increase the amount of iron your body absorbs by combining these foods with ones high in Vitamin C.
Step 3

Eat B Vitamins:

B vitamins promote cell growth and repair, while preventing hair loss.

Foods high in B vitamins include poultry, beef, fish, whole grains, green vegetables, beans, sunflower seeds, peas, nuts and nutritional yeast. Look for B-12 in fortified foods, such as cereals.
Step 4

Eat Vitamin C:

Vitamin C helps with iron absorption. It is a powerful antioxidant and it supports capillary health. Vitamin C, along with Vitamin A, is needed for the production of sebum, the oily substance secreted by hair follicles. Sebum is the body’s natural way of conditioning the hair.

Vitamin C can be found in citrus fruits, melons, berries, bananas, leafy green vegetables, green peppers, avocados, artichokes and parsley.
Step 5

Eat Vitamin A:

Vitamin A helps promote a healthy scalp. It is required by the body for the production of sebum.

Good sources of Vitamin A include carrots, sweet potatoes, squash, broccoli, apricots, cantaloupe, oily fish, dark green leafy vegetables and tomatoes.
Step 6

Eat Vitamin E:

Vitamin E helps with protein synthesis, circulation and cellular repair. It is also an antioxidant.

Sources of Vitamin E include egg yolks, avocados, nuts, dark green vegetables, legumes, wheat germ and whole grains.
Step 7

Eat Beta-carotene:

Beta-carotene is responsible for protein synthesis and helps prevent hair loss.

Beta-carotene is found in fruits and vegetables that are green, yellow or orange.
Step 8

Eat Biotin:

Biotin deficiency is rare, but it is can be the cause of brittle hair and cause the scalp to become scaly.

Biotin can be found in beans, molasses, nuts, fish, dairy products and meat.
Step 9

Eat Zinc:

Zinc prevents dandruff and hair loss.

Zinc is associated with protein-rich foods, meaning it can be found in meats, fish, shellfish, beans, lentils, brown rice and dairy products.
Step 10

Eat Omega-3 fatty acids:

Omega-3 fatty acids promote overall hair health.

Omega-3 can be found in salmon, mackerel, tuna, sardines, trout, walnuts, almonds, flaxseed oil, avocados, olives and pumpkin seeds.
Step 11

Eat Silica:

Silica increases hair strength and helps prevent breakage.

Silica can be found in rice, oats, lettuce, asparagus, onions, strawberries, cabbage, cucumbers, celery, cauliflower, green leafy vegetables, and sunflower seeds.

Silica is often reduced when products are processed. Try to use organic produce and products whenever possible.