Healthy hair starts with a healthy diet, and vegetables provide many of the composites needed for you to eat your way to beautiful vibrant hair. A combination of B-C-E vitamins, minerals such as magnesium, iron and silica, essential fatty acids and proteins are the building blocks to encourage growth, the repair of damage and increased shine.
Minerals
Gardenguides.com reports that diets high in minerals will help you to obtain strong, healthy hair. Vegetables are an excellent way to obtain iron, magnesium, potassium and silica, all of which promote hair growth. Garden Guides recommends including leafy greens such as arugula, collard greens, spinach and romaine lettuce, as well as potatoes, especially the skins, and green peppers, bean sprouts and cucumbers.
Vitamins
Vitamins are also necessary for healthy hair growth. Gardenguides.com says that many vitamin and minerals work together in the body for positive results. For example, vitamin C helps the body to absorb iron, so eating lots of fruits that are high in vitamin C will assist the vibrancy of your hair. It recommends oranges, grapefruit, berries, melons and tomatoes. Vegetables with vitamin C are cauliflower, bok choy, kale and radishes. Vitamin E is also essential for lustrous hair; vegetables containing vitamin E are avocados, corn, asparagus, olives and olive oil. B-complex vitamins, such as folate, thiamine, riboflavin, niacin and biotin are also important for maintaining healthy hair; vegetables with B vitamins include green leafy vegetables, broccoli, asparagus and mushrooms.
Amino Acids
Gardenguides says of amino acids, “Amino acids are the very foundation of protein and protein is vital for hair strength and growth. Since our body can't manufacture all essential amino acids, we need to get them from our food.” While meat is the best source of high-quality protein, some vegetables are able to provide several essential amino acids. The best sources are legumes, which include dried beans such as kidney, northern, black and white beans, green peas, chickpeas and lentils.
Essential Fatty Acids
If you are deficient in healthy fats, you will see it in your hair. Healthy fats include oily fish, such as tuna, salmon and sardines. Hairstyle.com explains that essential fatty acids can also be found in nuts and several vegetables, such as almonds, hazelnuts, cashews, olives and avocados. Nuts and seeds by themselves also are valuable to hair growth and in restoring damaged locks. Sunflower seeds, Brazil nuts, almonds, walnuts and pecans are rich sources of magnesium, zinc and selenium, all of which work to promote hair health.
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