Whether you want to increase your hair's length, shine or thickness, you can achieve healthy hair by eating well and maintaining a balanced lifestyle. By limiting your intake of damaging substances such as caffeine and alcohol, and eating vitamin-rich foods, you can put hair nutrition to work for you, reaping the rewards of lush locks. In order to grow healthy hair, it's essential to eat foods high in B vitamins, protein and vitamin E.
B vitamins
B vitamins, including B6, folate, biotin and inositol, are instrumental in boosting hair health and spurring hair growth. Hair loss has been linked to a lack of B vitamins. Foods that are rich in vitamin B6 include tuna, cauliflower, mustard greens, margarine, vegetable oil, spinach, whole grains, wheat germ, liver, red and green peppers, cod and fatty fish such as salmon. Folate is found in asparagus, leafy greens, whole grains, oranges, strawberries, eggs, beans, fortified cereals and cantaloupe. Foods with biotin include soybeans, oats, green peas, walnuts, brown rice and sunflower seeds. For inositol, you can eat foods such as beets, cauliflower, eggplant, blackberries, green beans, grapefruit, limes and mandarin oranges.
Protein
Protein, made up of amino acids, is the central component of hair, and a protein-rich diet ensures that hair can repair itself and grow. Nutritious sources of protein include lean meat, fish, eggs, tofu, soy milk, avocados, nuts and beans. Dairy products such as low-fat milk and yogurt provide a good secondary source of protein. Foods such as fish, nuts and avocados offer the added benefit of providing fatty acids, which improve hair's shine and strength. In contrast to consuming protein, applying topical hair products with protein has not been proven to be effective for stimulating hair growth, shine and repair.
Vitamin E
Vitamin E is an antioxidant that improves hair health by fighting free radicals, which are particles that build up in the body that cause aging and damage from the environment. Vitamin E also stimulates the scalp by increasing blood circulation, which promotes hair growth. Foods that are rich in vitamin E include peanuts, spinach, wheat germ, eggs, asparagus, vegetable oil, seeds, avocados, milk, whole grains, turnip greens and almonds. Vitamin E also improves skin health by healing aged skin, as well as protecting skin and hair from the harsh effects of pollution and ultra violet rays from the sun.
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