Healthy and shiny hair is a direct result of a balanced diet with plenty of vitamins and minerals. While over-the-counter hair products are important, a variety of nutrients is essential for healthy hair. Cells that are strong inside the body will produce resilient and healthy hair on the outside.
Dark green vegetables are excellent sources of vitamins A and C. These nutrients help support the production of sebum. Hair follicles produce sebum oil to protect and condition hair. Vegetables such as spinach, chard, broccoli, and mustard greens also contain iron and calcium – two more important nutrients for healthy hair.
Beans and legumes, including lentils, contain protein, iron, zinc, and biotin. Deficiencies in these nutrients, especially biotin, can cause brittle hair. Beans and lentils help support strong and resilient hair.
Fatty fish are high in omega-3 fatty acids. These types of acids are essential for scalp health. A dry scalp will produce dry and brittle hair that can break easily. Fatty fish, such as salmon and tuna, are also good sources of lean protein, iron, and vitamin B-12. Vegetarians can substitute flaxseed, a plant-based source of the same nutrients.
Whole grains are nutrient-rich. Look for products that are specifically labeled as whole grain for a good source of zinc, B vitamins, fiber, and iron. As an added bonus, these nutrients give a boost of energy that lasts.
Dairy foods contain high amounts of calcium, an essential nutrient for hair, skin, and nails. They are also high in protein. Eating foods like cheese, milk, and yogurt will make hair healthy and shiny.
Protein, iron, and minerals like calcium support healthy hair. A well-balanced diet that contains hair-friendly vitamins and minerals is the best way to grow and maintain healthy hair.
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