Food for Hair Growth & Luster
- Our hair is made primarily of protein, so incorporating high-quality protein into your diet is a must for healthy hair. Poultry, fish, beans and eggs are high in protein and provide such hair-healthy nutrients as biotin, B-12, zinc and essential fatty acids. Salmon is a delicious protein-rich power food, packed with iron, B-12 and omega-3 fatty acids. Though high-quality protein builds strong, healthy hair, low-quality protein, found in corn, grains and vegetables, can weaken hair, making it brittle and causing it to lose its color.
- To promote a healthy scalp, incorporate vitamin A into your diet. Vitamin A is needed to produce sebum, the oily substance that conditions hair and keeps it from drying out. Carrots are the best and most popular source of vitamin A, but green leafy vegetables, fish oils, cabbage and peaches are all good sources as well.
- To protect your hair from becoming dry and brittle you need plenty of essential fatty acids. These acids can be found in oily fish, such as tuna, salmon and sardines, as well as walnuts, flax seeds, avocados and olives. Essential fatty acids such as omega-3 keep shine and luster in your hair, and protect it from breakage due to excessive dryness.
- Zinc and iron deficiencies can contribute to hair loss. To counteract shedding, try incorporating zinc- and iron-rich foods into your diet. Zinc aids in hormonal balance as well as cell reproduction, both important to hair health. Some zinc-rich foods include oysters, walnuts, shrimp and red meats.
Iron helps manufacture the hemoglobin that carry oxygen throughout the body and to the scalp. A lack of proper blood flow due to iron deficiency can cause shedding. Incorporating foods such as eggs, kale, oysters, salmon, beans and liver into your diet may counteract hair loss. To help your body absorb iron, eat plenty of vitamin C.
