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What To Eat for Healthy Hair

If your hair is turning dry or brittle, or falling out and you can’t figure out why, you may want to take a look at your diet.  Just like your body, your hair needs proper nutrition to stay healthy.  Here are some nutrients you need to be sure you get to keep your hair healthy.

  • Protein – Protein is the main building block of hair and is vital to keeping it strong.  Without enough protein, your hair will become dry, weak and brittle.  This is why foods like poultry, fish and dairy are so important to keeping your hair looking its best.  Also consider gelatin for even stronger, healthier hair.


  • Iron – Your hair follicles are nourished by a nutrient rich blood supply, a critical building block of which is iron.  The best foods for iron are red meats and leafy greens like spinach and kale.  Make sure to eat plenty of these foods!
Add Spinach For Protien

Spinach and other leafy greens is a source of protien

  • Biotin – Vitamin B7 is sometimes known as Vitamin H for the German words for hair and skin, haar and haut.  Biotin is important for hair growth and is frequently recommended as a supplement for hair and nails.  Whole grain foods contain a lot of biotin, but the biotin in grains is only about 20-40% bioavailable.  Better sources include leafy greens, liver and raw egg yolk.


  • Omega 3 fatty acids – If your hair has become dry and your scalp flaky, you may not be getting enough Omega 3.  Fatty acids found in the cells are responsible for keeping hair and scalp hydrated.  Salmon and other oily fish, as well as avocado and pumpkin seeds are all good sources of fatty acids.


  • Zinc – Lack of zinc can be the culprit behind itchy scalp and annoying dandruff.  Many plant based foods have a high amount of zinc, but just how much depends a great deal on the health of the soil.  Oysters, lobster and red meats are the best sources of zinc.  Other good sources include nuts, seeds and beans.


  • Vitamin E – Your skin isn’t the only part of you that needs protection from UV rays, your hair does too.  Hair care products with an SPF rating are good protection.  So is eating foods high in Vitamin E.  Nuts and seeds are a good source, as are vegetables like spinach and squash.


  • Vitamin C – Not just good for your immune system, Vitamin C strengthens the blood vessels that nourish the hair follicle and, along with iron, can prevent breakage and excess shedding.  Everyone knows oranges are rich in Vitamin C, but so are broccoli, berries and currants.


  • Vitamin A – Vitamin A is necessary for the production of sebum, the oil created by the sebaceous glands that conditions the hair naturally.  Look for bright yellow and orange vegetables, some green vegetables like broccoli and spinach, dairy and cod liver oil.

If you needed a reason to eat more healthy foods, a healthier diet can strengthen your hair and keep it looking fantastic.

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