Whether you're male or female, a lush head of hair can boost your appearance as well as your confidence. Yet maintaining a strong, healthy mane depends on more than expensive styling products and frequent trips to the hair dresser. It also involves your diet. Eating specific foods high in hair-enhancing nutrients is an excellent way to nourish and strengthen your hair, helping you look and feel your best.
Cold-Water Fish
Cold-water fish--including salmon, sardines, mackerel and herring--are rich in omega-3 fatty acids, a type of polyunsaturated fat known to promote hair health. Lack of omega-3 fats in your diet can lead to brittle, breakable hair, so consuming adequate amounts of this fat will help your locks stay strong and thick. In addition, cold-water fish are high in protein, the primary component of hair itself. Eating sufficient protein from fish can encourage hair growth and enhance the health of your mane. Although tuna falls into the category of cold-water fish and comes replete with hair-enhancing nutrients, this species tends to accumulate high concentrations of mercury. Limit tuna consumption in favor of other species, and avoid tuna if you are pregnant or nursing.
Dark Leafy Greens
According to the University of Maryland Medical Center, leafy green vegetables nourish the hair by providing significant levels of B-vitamins and iron. Biotin--also known as vitamin B-7--is particularly vital for preventing hair loss, and is found in leafy greens such as chard and romaine lettuce. Another leafy green, spinach, is also rich in iron--a mineral that may play a significant role in maintaining strong, healthy hair. A scientific review by D. H. Rushton, published in the July 2002 edition of Clinical and Experimental Dermatology, states that individuals experiencing hair problems such as hair loss respond positively to an increased intake of iron.
Eggs
Eggs are a source of complete protein, which means they contain the eight essential amino acids the human body cannot produce on its own. Because protein is the primary building block of hair, the high-quality protein in eggs is helpful for growing strong and healthy locks. In addition, eggs are rich in the hair-strengthening nutrient biotin. Cooking your eggs is imperative not only to reduce the risk of salmonella, but also to deactivate a protein called avidin that inhibits the absorption of biotin in raw eggs. For additional hair benefits, search for brands of eggs enriched with omega-3 fatty acids.
Oysters
Oysters are one of the richest food sources of zinc, with six medium-sized oysters yielding 76.7mg of this mineral. According to the Office of Dietary Supplements, consuming adequate levels of zinc helps maintain healthy skin, including that of the scalp, and a deficiency in this nutrient may result in hair loss. Along with providing ample amounts of zinc, oysters are high in protein, another hair-boosting nutrient.
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