According to the Nemours Foundation, the average person has 100,000 hairs on his head. The cuticle, which is the outside layer of hair, consists of scales that can remain smooth and flat, or they can be rough and separated. When they are smooth and flat, this allows the hair to reflect light, giving it a healthy, shiny appearance. However, when the cuticle scales are rough, hair appears dry and damaged. Because healthy hair starts from the inside, a balanced diet rich in essential vitamins and minerals can help you have beautiful, shiny locks.
Vitamin E
Found in a variety of grains and vegetables, Vitamin E is important for shiny hair. It promotes healthy circulation in the body, which is essential for transporting nutrients to the hair and scalp. Foods such as spinach, peanut butter, hazelnuts, almonds, brown rice and wheat germ are especially high in Vitamin E.
Biotin
Biotin -- a B-complex vitamin knows as either B-7 or vitamin H -- is necessary for healthy hair. This vitamin strengthens your strands, keeping them supple and moisturized, which leads to a shinier appearance. Biotin can be found in cooked eggs, sardines, nuts, soybeans, beans, bananas, cauliflower and mushrooms.
Vitamin C
Vitamin C helps strengthen the collagen, or connective tissue, inside hair follicles. This nutrient also contains antioxidants that protect the cells within the hair and ward off damage. Citrus fruits, broccoli, bell peppers, strawberries and kale are all good sources of Vitamin C.
Folic Acid
Folic acid supports cell division and growth within hair, which can create a thick, healthy mane that is shiny. It also prevents dry hair and the graying of hair, both of which can make hair look dull. Folic acid is found in leafy green vegetables, citrus fruits, breakfast cereal, beans and legumes.
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