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“Your hair grows about 1/4 to 1/2 inch every month, and the foundation of all of our new hair, skin, and nail growth is the nutrients we eat,”. If you eat a healthy diet, you will grow stronger and healthier cells throughout your entire body — inside and out.

 

If you were born with fine, thin hair, you’ll never have rope-thick tresses — no matter what you eat — but a well-balanced diet that includes plenty of growth-promoting protein and iron can make a difference.

 

  1. Salmon /Flaxseed

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.

 

2: Dark Green Vegetables

Spinach, like broccoli  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.

 

3: Beans

Beans, beans, they’re good for your  hair.

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.

 

4: Nuts

Eat nuts for thick, shiny 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.

 

 5: Poultry

Chickens and turkeys give high-quality protein they provide will help give you the healthy hair you crave.

“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.

 

6: Eggs

When it comes to healthy hair, it doesn’t matter whether you like your eggs scrambled, fried, or over easy. However they’re served up, eggs are one of the best protein sources you can find.

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

 

7: Whole Grains

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

A whole-grain snack can also be a great go-to food when your energy is zapped halfway through the afternoon.

 

  1. Oysters can lead to healthy hair.

The key to their 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.

 

9: 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.

 

10: 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.

 

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.”

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