Your body requires protein, complex carbohydrates, healthy fat, vitamins and minerals to grow strong, shiny hair. Inadequate nutrition, extreme dieting or illness may result in hair loss. Your body prioritizes nutrients, with vital organs and systems receiving vitamins and minerals first, and then hair follicles and fingernails receiving whatever nutrients are left. Eating a well-balanced diet high in omega-3 fatty acids, vitamins A, B and C, and iron will help you grow luxurious locks.
Carrots
Carrots are an excellent source of vitamin A, which may keep your scalp healthy -- leading to well-conditioned shiny hair, according to Good Housekeeping. Try snacking on carrots and hummus for a healthy dose of protein, monounsaturated fat and complex carbohydrates.
Citrus Fruits
Citrus fruits contain inositol, a type of sugar related to glucose, also known as vitamin Bh. Not only does inositol lower cholesterol and help your body break down fats, it also stops hair thinning and may protect against hair loss.
Dark Leafy Green Vegetables
Spinach, Swiss chard, collards and bok choy all contain vitamins A and C, which help your body produce sebum. Sebum, an oily substance produced by hair follicles, acts as a natural conditioner for your hair. These vegetables also have calcium and iron, two minerals needed for hair growth.
Red Bell Peppers
One red bell pepper contains more vitamin C than a cup of orange juice. Eat the pepper raw, as cooking destroys some of the nutrient content, states the University of Maine. Vitamin C is a powerful antioxidant which increases circulation to the scalp and promotes hair growth.
Avocados
Avocados are a good source of vitamin E, which is important for healthy hair growth, according to Holistic Online. Other sources of vitamin E include olive oil, vegetable oils, nuts and seeds.
Cherry Juice
Cherry juice is a rich source of iron. Anemia is a frequent cause of hair loss, so ensuring your diet contains adequate amounts of iron may prevent anemia. Dark leafy green vegetables, dates, raisins and dried fruits are also high in iron.
Berries
Blueberries, raspberries and cranberries contain powerful antioxidants which promote hair growth by increasing circulation to the scalp. The dark pigmentation in these berries comes from healthy bioflavonoids, rich in vitamin C.
Flaxseeds
Although not not technically a fruit or vegetable, flaxseeds and walnuts are excellent plant sources of omega-3 fatty acids. An omega-3 deficiency may result in a dry scalp and dull, lifeless hair, according to a spokesperson for the American Dietetic Association.
References
- Ladies Home Journal: 6 Superfoods for Healthy Hair
- Good Housekeeping: Top 10 Foods for Healthy Hair
- Vitamins and Health Supplements Guide: Inositol
- University of Maine: Vegetables and Fruits for Health -- Bell Peppers
- Black Hair Growth: Eat Your Fruits and Veggies for Healthier Hair
- Holistic Online.com: Hair Loss, Baldness Diet/Food Therapy
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