Top 10 Best Foods for Healthy Hair

You are wondering what Foods for Healthy Hair? What you eat is one of the few things you can do to control your hair’s appearance. After all, if you are predisposed to thin, so-so hair, you wouldn’t want to make it worse by consuming the wrong foods, would you? And even if you belong in a hair commercial, you’d like to protect that look, right? That’s where picking the right healthy foods for healthy hair comes in .

Here are the 10 best foods for healthy hair

10 best foods for healthy hair

By eating nutrient-rich foods that are scientifically proven to help for healthy hair , you can influence your hair’s thickness, its growth or shedding, how shiny it is, and even its likelihood of greying.

Foods for Healthy Hair – Salmon for Shine

Fish like salmon, sardines, and mackerel are packed with healthy omega-3 fatty acids. Your body can’t make these healthy fats, so you have to get them from food or supplements. They help protect you from disease, but your body also needs them to grow hair and keep it shiny and full.

Grow With Greek Yogurt

It’s packed with protein, the building block of your locks. Greek yogurt also has an ingredient that helps with blood flow to your scalp and hair growth. It’s called vitamin B5 (known as pantothenic acid) and may even help against hair thinning and loss. You may recognize pantothenic acid as an ingredient on your hair and skincare product labels.

Spinach to Battle Brittle Hair

Like so many dark green leafy vegetables, spinach is full of amazing nutrients. It has tons of vitamin A, plus iron, beta carotene, folate, and vitamin C. These work together for a healthy scalp and mane. They keep your hair moisturized so it doesn’t break. Want to mix it up a little? Kale is another great green choice.

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Guava to Prevent Breakage

This tropical fruit brims with vitamin C. It protects your hair from breaking. One cup of guava has 377 milligrams of vitamin C. That’s more than four times the minimum daily recommended amount. Bonus!

Iron-Fortified Cereal to Prevent Loss

Getting too little iron can lead to hair loss. But you can find this important nutrient in fortified cereal, grains, and pastas, and in soybeans and lentils. Beef, especially organ meats like liver, have lots of it. Shellfish and dark leafy greens do too.

Lean Poultry for Thickness

When you don’t get enough protein, hair growth “rests.” Since it stops and older hairs fall out, you can have hair loss. To get protein from meat, pick lean options like chicken or turkey, which have less saturated fat than sources like beef and pork.

Sweet Potatoes to Fight Dull Locks

Have dry hair that’s lost its shine? Sweet potatoes are filled with a good-for-you antioxidant called beta carotene. Your body turns beta carotene into vitamin A. That helps protect against dry, dull hair. It also encourages the glands in your scalp to make an oily fluid called sebum that keeps hair from drying out. You can also find beta carotene in other orange vegetables like carrots, pumpkin, cantaloupe, and mangoes.

Cinnamon for Circulation

Sprinkle this spice on your oatmeal, toast, and in your coffee. It helps with blood flow, also called circulation. That’s what brings oxygen and nutrients to your hair follicles.

Foods for Healthy Hair – Eggs for Growth

Your protein and iron bases are covered when you eat eggs. They’re rich in a B vitamin called biotin that helps hair grow. Not having enough of this vitamin can lead to hair loss. Biotin also helps strengthen brittle fingernails.

Oysters for Fullness

These are rich in zinc. When you don’t have enough of this mineral in your diet, you can have hair loss — even in your eyelashes. Cells that build hair rely on zinc to help them work their hardest. You can also find this mineral in beef, crab, lobster, and fortified cereal.

Which nutrients are in foods for healthy hair ?

There are multiple nutrients in foods for healthy hair:

biotin: a B vitamin which may help hair grow and strengthen
vitamin D: it can help stimulate hair follicles that have become dormant
vitamin E: it’s potent antioxidant activity helps to reduce oxidative stress in the scalp, which is known to be associated with alopecia
iron: iron deficiency has been linked to hair loss
vitamin C: it makes it easier for your body to absorb iron
omega-3 fatty acids: their anti-inflammatory effects can counteract any inflammation that’s causing hair shedding

Foods that’s not good for healthy hair

Rather than promoting hair growth, these foods contain certain nutrients or ingredients than can damage hair or discourage its growth. If you want healthy hair, avoid these foods that cause hair loss.

1. Swordfish

High levels of mercury may be linked to hair loss, and swordfish is higher in mercury than some other seafood options. The overarching rule (but there are exceptions) is that the bigger the fish is in nature, the higher levels of mercury it has in it. Steer clear of fish like swordfish, mackerel, and even some tuna.

2. Sugar

Speeding up hair loss is yet another reason why sugar hurts your health. It’s really pretty basic: Protein is super important for your hair, and sugar hinders the absorption of it. Steer clear of added sugar and surprising foods that have sugar.

3. Starchy refined grains

This one goes hand in hand with sugar, since white bread, cakes, pastries, white pasta, and other refined, over-processed starches are converted into sugar, which causes your hair to thin. So step away from the croissant, and stick with whole wheat whenever possible.

4. Alcohol

Alcohol slows the levels of zinc in your body, and zinc is a necessary mineral for healthy hair and growth. Drinking alcohol also dehydrates you, which can make your hair more brittle. So if you do decide to ease up on the booze, your skin and hair will thank you.