If you want longer, thicker hair, beauty starts from within, with the foods you eat. Certain nutrients can help your hair grow and stay healthy, shiny and strong. By learning which vitamins and nutrients improve hair health, you can choose foods that make your hair healthy, long and thick, and be on your way to naturally lush locks.
Protein
Protein is the main component of hair, so it should be a staple in your diet. Brian Thompson, principal trichologist and director of product development at Philip Kingsley Trichological Centre in New York and London, recommends a diet that is balanced and rich in protein and iron. Your best bet for protein is lean meats, nuts, eggs, soy, and low-fat yogurt or cheese. Try to incorporate some protein into every meal, and your hair will have the tools it needs to keep growing and repairing itself, giving you longer, stronger hair.
Essential Fatty Acids
In addition to protein, essential fatty acids are vital for hair health, improving hair strength and shine. Essential fatty acids are found in the scalp where the hair follicles are. Foods that are rich in fatty acids include deep water fish such as salmon, trout, snapper, herring, sardines and mackerel. If you don't eat fish, you can still reap the rewards of essential fatty acids by taking fish oil tablets, which are found in most grocery stores or in health food stores. Flaxseed is also rich in essential fatty acids.
Vitamins
Vitamins are important for growing shiny, healthy hair. Eat foods with antioxidants such as vitamin C, vitamin E and the B vitamins, including biotin, folate, B6 and inositol. Antioxidants protect the hair against damage from the sun and environmental pollutants. B vitamins promote hair growth and repair. B vitamins can be found in potatoes, whole grains, leafy greens and sunflower seeds. Foods that are rich in vitamin C include strawberries, oranges, blueberries and blackberries. Foods with vitamin E include avocados, spinach, eggs and nuts.
Iron
Iron is a mineral that helps prevent thinning hair and hair loss, so iron is essential to long, thick hair. Iron-rich foods include eggs, red meat, broccoli, spinach, beans, lentils, artichokes, oysters, clams and fortified breakfast cereals. If you suspect you are low in iron, it can be a serious condition so see your physician for a blood test and advice on how to improve your iron levels.
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