Healthy hair nutrition must include eating enough protein. Protein is the building block of every part of our body. Hair is almost entirely protein. The more protein you eat, the healthier your follicles will be. There are many low fat foods packed with protein without having to worry about saturated fat. Foods like chicken, red meat, turkey, fish, and eggs are excellent sources of protein. However, try to use as little butter or oil in their preparation. Vegetarian? Don't despair, get your protein from Tofu, legumes like beans and lentils.
Omega-3 Fatty Acids
Essential Omega-3 fatty acids are vital in supporting scalp health. Absence of adequate Omega-3 fats can cause hair to feel brittle and dry, and encourage flaky scalp. Some of the foods rich in Omega-3 Fatty acids are flaxseeds, walnuts, pumpkin seeds, cabbage, broccoli, and cold water fish such as salmon, sardines, mackerel, and herring.
Iron deficiency can be detrimental to your hair. Research has shown that lack of iron in the body can cause hair shedding and thinning. Eating dark green, leafy vegetables like broccoli, spinach, watercress are excellent sources for Iron. Other foods are whole grain cereals fortified with Iron, dried fruits like raisins, apricots, and dates, beans such as chick peas, butter and kidney beans. Animal foods rich in Iron are liver, egg yolk, kidney, red meat, and oily fish.
Vitamins help in the production of follicles. Vitamin C improves the absorption of Iron into the body, while Vitamin A helps in the production of oil (sebum) to lubricate hair and scalp. Vitamin B5 stimulates cell growth and repair. Foods such as dark leafy vegetables, carrots, citrus fruits, brussels sprouts, bell peppers, cauliflower, tomatoes, milk, cheese, and meats should be on your grocery list.