Like your skin, your hair will benefit from a healthy, well-balanced diet. Dietary changes only effect new hair growth, so it may take a while to see results, but a diet high in vitamins, minerals and protein will also help clear up your skin, improve your digestion and immune system, boost your mood and help maintain healthy weight levels.
Step 1
Drink lots of water to keep your hair soft and shiny. Water also helps flush toxins out of your system, which helps clean your skin clear and makes your hair less greasy. Carry a water bottle with you and drink continuously throughout the day.
Step 2
Create meals with a rainbow of fruits and vegetables. Fruits and vegetables are chock full of vitamins, minerals and antioxidants that contribute to healthy hair growth. Especially important are beta carotene (found in orange or yellow fruits like carrots or sweet potatoes), vitamin C (found in citrus fruit) and B vitamins (found in dark green vegetables like kale or broccoli). Fresh, in-season produce is the healthiest choice, with high-quality frozen fruits and vegetables coming in a close second. Canned fruits and vegetables are often over-processed and high in salt or sugar.
Step 3
Choose whole grains. Whole grains offer a host of health benefits for your cardiovascular system, and they are also a good source of vitamin E, which aids in hair growth. Eat brown rice instead of white rice, and whole wheat or multigrain bread instead of white bread. Experiment with other grains, such as quinoa, millet or amaranth, which can be used in place of rice in most recipes.
Step 4
Eat lots of healthy protein. Since hair is mostly constructed of protein, a protein-rich diet will contribute to faster, thicker hair growth. Add beans, lentils, eggs, tofu or lean meat to your meals, and snack on nuts or seeds during the day. Nuts and seeds are also good sources of B vitamins.
Step 5
Add essential fatty acids (EFAs) to your diet. These "good fats" keep your hair lustrous and soft, and they also hydrate your skin and keep your heart and brain running smoothly. EFAs are found in cold-water fish such as salmon, cod or tuna. Nuts and seeds, such as walnuts, hemp seeds and ground flax seeds, are also good sources of EFAs.
Tips and Warnings
- An overall healthy diet will lead to thicker, lusher hair. Avoid high amounts of salt, white sugar and junk food. Lower your intake of alcohol and caffeine. Do not smoke, and avoid secondhand smoke as much as possible.
- Hair that is brittle, weak, thinning or excessively greasy may be the result of a nutritional deficiency, hormone imbalance or serious medical problem. Talk to your doctor if you have any concerns about your health or diet. She can help you put together a food plan that is best for your body---and your hair.
Things You'll Need
- Water
- Fruits and vegetables
- Whole grains
- Protein
- Essential fatty acids
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