Top 10 Foods for Healthy Hair

Fish that is high in omega-3 fatty acids like salmon can help prevent dry, brittle hair.

Most people want healthy, shiny hair and search for products and treatments that will make it stronger and thicker. While expensive shampoos, conditioners and other treatments can help, starting from the inside out may be the best plan for maintaining healthy hair. Ensuring that you receive a sufficient amount of the nutrients and minerals that help promote healthy hair, such as a protein, iron and B vitamins is an important part of improving the look and feel of your hair. There are many foods that are rich in these nutrients, so including them in your diet may improve your hair's condition as much as any salon shampoo or conditioning treatment. Does this Spark an idea?

Fish

Fish is high in protein, which plays a key role in the stimulation of hair growth. Many fish also contain vitamin B-12 and iron, essential nutrients for healthy hair, and those that are high in omega-3 fatty acids, such as salmon, albacore tuna, sardines and herring help prevent dryness in the scalp that may give hair a dull appearance.

Poultry

Poultry is another high-protein food which helps prevent brittleness and color loss in your hair. Turkey and chicken also are high in a form of iron that is easy for the body to process, so it may be utilized more efficiently.

Lean Beef

While red meat may have a bad reputation among many doctors and nutritionists, lean beef is an excellent source of iron. Individuals with low iron intake may be prone to hair loss, so increasing the iron in your diet may help thicken your hair. The iron in lean beef is also easily absorbed, so your body can effectively reap its benefits.

Eggs

Eggs provide almost four grams of protein per serving and contain vitamin B12. Individuals with low levels of B12 in their body may experience increased graying in their hair. Eggs are also rich in biotin, a nutrient linked to the growth of healthy hair, skin and nails.

Low-fat Milk, Cheese and Yogurt

In addition to being full of protein, low-fat dairy products are also rich in calcium, a mineral that plays a role in hair growth. Low fat cow's milk may prevent hair loss as well.

Beans

For vegetarians, beans, such as lentils and kidney beans, are a good alternative to fish, poultry and beef as a protein source. They also contain iron, biotin and zinc, which are all necessary for healthy hair growth.

Bacon

While most people do not consider bacon a healthy food, it contains protein, zinc and several B vitamins, all of which are crucial to keeping hair thick and shiny. For individuals concerned about regular bacon, try a low-sodium product or turkey bacon.

Green Vegetables

Spinach, broccoli, Swiss chard and other dark leafy green vegetables contain a host of important vitamins and minerals for healthy hair. Vitamins A and C help produce oils in the scalp which naturally condition the hair, giving it a shiny, lustrous appearance. In addition, dark green vegetables contain calcium and iron as well.

Nuts

In addition to providing protein, nuts often contain other important minerals for the promotion of healthy hair. Selenium, a nutrient which helps maintain scalp health, may be found in Brazil nuts, while walnuts are rich the omega-3 fatty acid and alpha-linolenic acid, which helps condition the hair. Along with almonds, cashews and pecans, walnuts are also rich in zinc, a mineral that prevents hair from shedding.

Kiwi

Because iron is absorbed more effectively when taken with high doses of vitamin C, kiwis may play a role in promoting healthy hair. Kiwis contain almost an entire day's worth of vitamin C in each serving, so when paired with iron-rich foods, they help provide hair with essential nutrients.

References

• MSN Health and Fitness: Best Foods for Healthy Hair
• WebMD: Top 10 Foods for Healthy Hair
• Fitness Magazine: Best Foods to Eat for healthy Hair
• Ladies Home Journal: 6 Superfoods for Healthy Hair