7 Healthy Food for Strong & Beautiful Hair

Let your hair down and shine like a star. Soft and manageable hair is the envy of many women. Having silky smooth hair is not easy. Bad hair days happen and though it might seem random for other people, there are causes for having bad hair. Learn what makes hair healthy and how to keep it silky smooth.

Stylish braid

Understanding Hair Growth

To know which food is good for hair, it is important to understand how it grows first. Your hair is made up of a protein called keratin. Biotin helps produce keratin for hair growth. It makes hair strong and resilient against damage as well. Omega fatty acids make the hair soft and shiny. They provide moisture and nourishment that protect hair from getting dry and dull.

Hair concerns often start with the lack of moisture and nourishment. Common hair concerns include hair fall, split ends, and frizzy hair. Your hair gets brittle and rough when there is not enough moisture. You might experience hair fall when the follicles get weak. Temperature, humidity, and pollution are just some of the external factors affecting your hair. You should be aware of the products you use since they can be the cause of hair damage. Another factor that affects the health of your hair is your diet.

Strengthening the hair requires an adequate amount of nutrients and minerals such as iron, zinc, biotin, and omega-3 fatty acids. The body does not produce these substances. You get them from food that you ingest and from formulas you apply to hair and scalp. Make sure to eat healthily and include the right hair products in your routine for strong and silky hair.

Mother and daughter preparing healthy food.

7 Food for Healthy Hair

The food that you eat provides the nourishment that the hair needs. Eat good food and keep your hair healthy. Don’t let the bounce and volume of the hair die out.

Here is a list of good food for hair.

1. Nutritious Fish

Mackerel, salmon, cod, tuna, and sardines are examples of nutritious fish. They contain omega fatty acids and proteins that are essential for hair growth. Omega-3 fatty acids are healthy fats abundant in fish and help improve the shine and texture of hair.

You can also get an abundance of vitamins and minerals that make hair stronger and resilient against damage. Salmon is rich in biotin, which is important for growing silky hair. There’s also a healthy amount of vitamins in fish that help repair hair damage.

Fresh salmon

2. Legumes

Legumes such as beans, peanuts, seeds, and almonds provide iron and zinc. Biotin, vitamin E, and amino acids are also found in legumes. They contain high levels of essential fatty acids as well.

Eating legumes such as walnut and lentils help prevent deficiency in iron, zinc, and protein. Deficiencies from these nutrients lead to falling hair. They regulate the production of oil on scalp, making sure to provide moisture for hair.

Assortment of legumes and other vegetables.

3. Leafy Vegetables

Aside from the water content found in these vegetables, leafy greens such as spinach, kales, and lettuce, are rich in nutrients necessary for hair growth. There are minerals, vitamins, and amino acids that condition and strengthen hair. Leafy greens improve your hair by making it thicker and shinier. You can prevent hair breakage and dullness.

Leafy vegetables often contain antioxidants, which prevent hair damage. They stimulate blood flow in the scalp to promote healthy hair growth. Avoid thinning and falling hair by eating these vegetables.

Salad with leafy greens, chicken, and egg.

4. Tropical Fruits

Fruits growing in tropical countries are rich in vitamin C and E, which keeps hair strong and vibrant. Papaya, pineapple, avocado and citrus fruits are common tropical fruits you eat to get healthy hair. They protect hair from free radicals that can make it weak and brittle.

Tropical fruits are great sources of vitamins and minerals that are important for hair health. They ensure that the hair and scalp receive moisture and nourishment to treat hair damage.

Tropical fruits and milk.

5. Lean Meat

Lean meat provides proteins, fiber, and minerals that strengthen hair. Eat lean red meat or chicken to get high levels of iron that prevent hair loss. Iron deficiency is a common cause of falling hair as well. Lean meats are rich sources of magnesium too. Magnesium helps prevent dandruff. It helps the body absorb nutrients better including calcium. The excess calcium can create a layer of residues or deposits in the scalp, which develop into dandruff.

Chicken breast and potatoes

6. Orange Colored Vegetables

Beta-carotene is found in vegetables with yellow or orange colors. Examples include pumpkin, carrots, and sweet potatoes. Beta-carotene is important in producing vitamin A, a nutrient needed by the hair. Vitamin A is necessary for making sebum or the body’s natural oil. This moisturizes skin and hair. Lack of sebum leads to dry and rough hair. It can also cause dandruff. Eat yellow or orange-colored vegetables to keep the scalp free from flakes.

Carrots in various colors.

7. Eggs

Eggs are rich in protein and biotin. Include eggs in your daily diet to get the necessary amount of protein to grow healthy and strong hair. Eggs provide fiber, vitamins, and zinc too. These nutrients prevent hair concerns and improve the resilience of hair.

Eggs in healthy sandwich.

Eating food rich in hair-nourishing substances helps treat and prevent hair concerns. You can improve your hair routine further by using products that provide moisture and nourishment to hair. These hair products help cleanse, moisturize, and nourish hair. Products that have essential oils such as Argan and castor oil are effective in keeping the hair healthy and strong. Eat healthily and know the best products to use for strong and shiny.

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