Healthy Hair

Some foods like meat, fish, egg, cheese and milk contains nutriens that are good for healthy hair. Salmon fish 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. If you are vegetarian? Include one or two tablespoons of ground flaxseed in your daily diet for some plant-based omega-3 fats. 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. 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. 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. Chickens and turkeys may have feathers, but the high-quality protein they provide will help give you the healthy hair you crave. Poultry also provides iron with a high degree of bioavailability, meaning your body can easily reap its benefits. eggs are one of the best protein sources you can find. They also contain biotin and vitamin B-12, which are important beauty nutrients. 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 may be better known for their reputation as an aphrodisiac, but they can also lead to healthy hair. The key to their love and hair-boosting abilities is zinc. 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. Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision.