10 Foods that Nourish Your Hair

Amy Taylor August 08, 2014

Tweet

Always having a ‘bad hair day’? Then there must be something wrong. Just like any other part of your body, your hair depends on a balanced diet for it to grow fuller and healthier. Unlike in the skin, it can take a few months of nutritional deficiency for the signs to show up in the hair. And you don’t want this to happen. Lack of nutrition doesn’t only give you dull hair; it also weakens your immunity against disease-causing organisms.

A variety of nutritious foods are recommended for hair health. And they include the following:

Chicken

Protein is basically the building blocks of healthy hair. A delicious way to amp your protein intake is to eat chicken and other poultry products. But make sure you do away from the skin as it has saturated fats that may harm your health. Furthermore, avoid frying chicken meat. A healthier way to prepare it is through grilling or baking. Marinade it first in your favourite herbs and seasonings for a more flavourful dish.

Eggs

Along with protein, eggs are a great source of zinc, selenium, sulphur, and iron. Iron is especially important, because it helps cells carry oxygen to the hair follicles. Too little amount of this mineral may lead to the dreaded hair loss.

Salmon

Salmon is rich in protein and vitamin D, as well as omega-3 fatty acids that your body needs to grow hair. About 3% of the hair shaft is made up of them. Omega-3s are also found in cell membranes in the skin of your scalp, and in the natural oils that keep your scalp and hair hydrated. Other great sources of these healthy fats are herring, sardines, trout, and mackerel. You can also get them from non-fish options like avocado, pumpkin seeds, and walnuts.

Blueberries

These nutritious gems are packed with vitamin C, which is critical for blood circulation to the scalp and supports the tiny blood vessels that feed the follicles. Too little vitamin C in your diet can lead to hair breakage.

Sweet Potatoes

These are an excellent source of beta carotene, which your body converts into vitamin A. low levels of vitamin A can make you susceptible to dandruff because it helps protect and produce the oils that sustain your scalp.

Walnuts

These delicious nuts are abundant in biotin and vitamin E which help prevent DNA damage. Too little biotin can lead to hair loss. Aside from the protein and omega-3s, walnuts are also packed with copper – a mineral that helps keep the natural lustre and rich colour of your hair.

Lentils

Legumes are packed with protein, iron, zinc, and biotin which all promote hair growth. Adding them in your regular diet is also a great way to shed excess fats.

Yogurt

Yogurt is high in protein, vitamin B5and vitamin D. A growing body of research links vitamin D to hair follicle health but it is not yet known exactly how it works. Choose plain Greek yogurt – it’s much healthier than the flavoured, sweetened ones.

Spinach

Loaded with iron, beta carotene, folate, and vitamin C, spinach can keep your hair follicles and scalp healthy as well.

Oysters

Oysters are known for having high zinc content, and insufficient levels of this mineral can cause hair loss, as well as dry, flaky scalp. A three-ounce serving of oysters can deliver whopping 493% of your daily value of zinc.