Top 10 Superfoods for Healthy Hair

 

superfoods for healthy hair

Both men and women desire to have beautiful, healthy hair, but few are lucky enough to be able to take their hair’s health for granted. Remember that hair is a fast-growing tissue and what you eat can make a huge difference in your hair’s health.

Many factors such as stressunderlying illnesses, genetic predisposition, and reactions from using hair care products can affect your hair. But the main factor is your diet.

It’s important to nourish your hair from within. Protein, which is the main building block of hair, is an essential nutrient, along with complex carbohydrates, iron, B vitamins, fatty acids, sulphur and zinc. Your diet should have a perfect balance of these.

Here are the top 10 superfoods for healthy hair.

1. Salmon

There are plenty of reasons to put salmon at the top of the list. It is full of protein, omega-3 fatty acids, iron and vitamins B12 and D. All these are essential for healthy hair. Omega-3 essential fatty acids help keep your scalp supple and hydrated. A deficiency of this nutrient can cause dull-looking hair and even hair loss.

Meanwhile, the high amount of protein, iron and vitamin D in salmon improves hair strength and prevents breakage.

By including salmon in your diet, you can enjoy shiny hair as well as better hair growth. You can have baked, grilled or smoked salmon depending upon which you prefer to eat.

2. Eggs

For better hair growth and texture, you need to eat lots of protein. Hair is made up of keratin, which is a kind of protein. Eggs are one of the best sources of protein. The protein present in eggs is considered high-quality protein and is excellent for hair growth and strength.

Plus, eggs contain biotin and B vitamins that play a major role in preventing hair loss problems and improving overall scalp health.

Try to eat one egg daily or every other day. You can eat scrambled eggs, fried eggs or boiled eggs depending upon your preference.

3. Almonds

Nuts like almonds, pecans, cashews and walnuts are good for your hair. But almonds are considered the best for preventing hair loss and promoting hair growth.

Almonds are loaded with zinc that plays a key role in maintaining healthy circulation in the scalp, which in turn provides shiny, healthier, well-moisturized hair.

Almonds also contain a high level of omega-3 fatty acids that add shine and volume to your hair. Being rich in vitamin E, almonds also help prevent split ends and promote growth of healthy hair.

Keep a small bag of dry roasted almonds with you and eat them as snacks whenever you feel hungry. You can also soak two or three almonds in one-half cup of water overnight. In the morning, peel the skin and eat them.

4. Broccoli

Broccoli is a rich source of vitamins A and C, which help produce sebum. Sebum is the oily substance secreted by hair follicles and works like a natural hair conditioner. Plus, broccoli is rich in iron, potassium, calcium, magnesium, and omega-3 fatty acids that are required for healthy hair growth.

To take full advantage of the nutrients present in broccoli, eat raw broccoli heads as a snack or in salad three or four times a week.

5. Quinoa

This type of whole grain is extremely good for your hair. Loaded with protein, quinoa aids in strengthening hair strands. In fact, the protein extracted from this grain is used in high-quality hair products.

Plus, the vitamin E present in quinoa balances the production of natural oil so the scalp and hair stay properly moisturized and free of dandruff. Quinoa also has biotin, niacin, and vitamins B6 and B12 that are all vital for hair growth.

Quinoa has a nutty, earthy flavor and is great in stews and curries. It is also perfect for adding to salad or baked goods.

6. Kidney Beans

Kidney beans are an excellent source of essential hair care nutrients. Along with protein, kidney beans are a rich source of iron, zinc and biotin. Protein helps strengthen the hair strands and promotes hair growth. Biotin is also essential for optimum hair health and its deficiency can cause brittle hair.

Even the American Dietetic Association recommends three or more cups of kidney beans each week to enjoy stronger, shinier and thicker hair.

Kidney beans can be added to salads, casseroles and side dishes. You can also puree them into dips and spreads.

 
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