Healthy Hair Food

Salmon
When it comes to foods that pack a beauty punch, it’s hard to beat salmon. Loaded with omega-3 fatty acids, this high-quality protein source is also filled with vitamin B-12 and iron.Essential omega-3 fatty acids are needed to support scalp health. A deficiency can result in a dry scalp and thus hair, giving it a dull look.
Vegetarian? Include one or two tablespoons of ground flaxseed in your daily diet for some plant-based omega-3 fats.

Dark Green Vegetableshair
Popeye the Sailor Man didn’t eat all that spinach for healthy hair, but he could have. Spinach, like broccoli and Swiss chard, is an excellent source of vitamins A and C, which your body needs to produce sebum. The oily substance, secreted by your hair follicles, is the body’s natural hair conditioner.
Dark green vegetables also provide iron and calcium.

Beans
Legumes like kidney beans and lentils should be an important part of your hair-care diet. Not only do they provide plentiful protein to promote hair growth, but ample iron, zinc, and biotin. While rare, biotin deficiencies can result in brittle hair.

Nuts
Brazil nuts are one of nature’s best sources of selenium, an important mineral for the health of your scalp.
Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. They are also a terrific source of zinc, as are cashews, pecans, and almonds. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu.

Poultry
Without adequate protein or with low-quality protein, one can experience weak brittle hair, while a profound protein deficiency can result in loss of hair color.
Poultry also provides iron with a high degree of bioavailability, meaning your body can easily reap its benefits.

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Eggs
They also contain biotin and vitamin B-12, which are important beauty nutrients.

Whole Grains
Sink your teeth into hearty whole grains, including whole-wheat bread and fortified whole-grain breakfast cereals, for a hair-healthy dose of zinc, iron, and B vitamins.

Oysters
Oysters may be better known for their reputation as an aphrodisiac, but they can also lead to healthy hair — and who doesn’t love that?
The key to their love and hair-boosting abilities is zinc — a powerful antioxidant.
If oysters don’t make a regular appearance on your dinner plate, don’t despair. In addition to getting it from whole grains and nuts, you can also get zinc from beef and lamb.

Low-Fat Dairy Products
Low-fat dairy products like skim milk and yogurt are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources.
For some healthy hair foods “to-go,” try throwing a yogurt or cottage cheese cup in your bag when you head out in the morning to snack on later in the day. You can even boost their hair benefits by stirring in a couple of tablespoons of ground flaxseeds or walnuts for omega-3 fatty acids and zinc.

Carrots
Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision.
Since a healthy scalp is essential for a shiny, well-conditioned head of hair, you’d be wise to include carrots in your diet as snacks or toppings on your salad.

A Balanced Diet for Healthy Hair
When it comes to foods for healthy hair and beauty, variety is the best way to go.
An overall balanced diet of lean proteins, fruits, and vegetables, whole grains, legumes, fatty fish like salmon and low-fat dairy will help keep hair healthy.
If you’re tempted to drop pounds fast with the latest fad diet,  it could leave you with less-than-healthy hair — along with a growling stomach. Low-calorie diets  are often low in some of the most important nutrients for healthy hair, including omega-3 fatty acids, zinc, and vitamin A. In addition to stunting hair growth and leading to dullness, super-low calorie plans may even cause hair loss.
Crash diets can affect the hair cycle. Losing a significant amount of weight in a short amount of time can affect that normal hair rhythm. Two to three months later, you might notice a significant increase in shedding. This is a temporary problem that you recover from with a well-rounded diet.”