Your hair is made of keratin, a fibrous form of protein. Like any other part of your body, it must be nourished. Eating a healthy balance of protein, complex carbohydrates, vitamins and minerals will help maintain healthy hair while setting the stage for future hair growth. By filling your plate with the proper foods, you can nourish your hair from the inside out to develop healthier, shinier tresses.
Protein
Eating protein-rich foods is one of the best things you can do to ensure your hair's healthy growth. Brian Thompson, director of product development at Philip Kingsley Trichological Centre in New York and London, recommends eating red meat twice a week, as long as you don't have high cholesterol.
Along with protein, red meat contains B vitamins, iron and zinc: a triple shot of vital hair nutrients. If you are watching your cholesterol or are a vegetarian, egg whites can supply needed protein, Thompson says. Fish, beans, cottage cheese, yogurt and tofu are all good additional sources of protein.
Hairstyle.com notes that protein reinforces hair follicles and keeps hair from falling out; in addition, soy protein may stimulate hair growth.
B-Complex Vitamins
Make sure your diet includes plenty of B-complex vitamins. According to "Ladies' Home Journal," these are associated with energy production and building healthy hair.
Vitamin B6 produces melanin, which gives hair its color and prevents hair loss. For healthy, gleaming hair, you should snack on nuts, seeds, wheat germ, green leafy vegetables, and brown short-grain rice. Whole wheat bread and whole grain cereals--good sources of B vitamins--are also rich in complex carbohydrates, notes the Safe Alternative Medicine website.
According to Haircut 100, complex carbohydrates help build up protein in the hair follicle.
Essential Fatty Acids
Although essential fatty acids are necessary for health--as these stimulate skin and hair growth--your body can't produce them and they have to be obtained through diet. Hairstyle warns that a lack of essential fatty acids can result in hair that is dry and breaks easily.
Help keep the tips of your hair healthy and intact by dining on salmon, mackerel, trout, tuna, sardines or herring. Good sources of essential fatty acids for vegetarians are walnuts, canola oil, soy and pumpkin seeds.
Vitamin E
Hairstyle advises that Vitamin E is also essential for hair growth, stimulating blood flow throughout the body and increasing circulation to the scalp. Good sources of Vitamin E include avocados, nuts, seeds, olive oil, whole grains and legumes.
Sulfur
Sulfur, often referred to "the beauty mineral," provides chemical links that create the keratin needed for healthy, shiny hair. Cysteine, the most common amino acid in hair, contains sulfur molecules, which produce disulfide bonds that give hair its strength, notes "Ladies Home Journal." You can ensure you're getting enough sulfur in your diet by eating meats, fish, nuts, legumes and vegetables, especially onions.
Iron
Iron is of paramount important to your hair's health, growth and appearance. "Getting iron in absorbable form is one of the single most important minerals as far as hair growth is concerned," asserts Thompson.
Liver, whole grain cereals, dark green leafy vegetables, eggs, dates, dried fruits and raisins are all rich in iron. Lentils provide not only iron, but zinc as well, plus biotin, essential to hair growth and strength.
Vitamin A
It is Vitamin A that helps produce sebum, the natural oil that gives hair its sheen. According to Haircut 100, Vitamin A is also important for hair growth and follicle strength. You can up your intake of Vitamin A by eating more fresh fruits and vegetables, especially brightly colored fruits and dark green leafy vegetables, which contain plant-based antioxidants called phytonutrients.
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