Hair is one of the fastest growing tissues in the body. Healthy hair requires a diet that provides a balanced supply of essential nutrients, including protein, essential fatty acids and certain vitamins and minerals. All of the nutrients that aid in healthy hair growth are available in the foods you eat.
Protein
Protein is the building block of cells and tissues; hair is composed mostly of protein. Lack of protein in the diet may lead to thin, fragile hair or hair that starts to lose its natural color. A hair-healthy diet should include around 50 g of protein per day. Good sources of protein include chicken, eggs, milk and tuna.
Essential Fatty Acids
The right amount of essential fatty acids in your diet will aid in preventing dry and brittle hair, at the same time making hair shiny and strong. Essential fatty acids can be found in nuts, canola oil and soy products. Additional sources of essential fatty acids include avocado, pumpkin seeds and fish such as tuna and trout.
Vitamins and Minerals
A diet deficient in vitamin C, iron and zinc leads to shedding and baldness. According to the Harvard School of Public Health, vitamin C is a potent antioxidant that encourages the growth of healthy tissue. Vitamin C also encourages the body's absorption of iron, preventing hair from becoming weak and dry. Sources of vitamin C include citrus fruit, strawberries and kiwis.
The Cleveland Clinic reported a clear relationship between iron intake and hair loss, concluding that a diet rich in iron may promote the growth of healthy hair. Zinc promotes cell growth and the breakdown of protein needed for healthy hair. Iron and zinc can be found in lean red meats, whole grains and eggs.
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