Foods and Vitamins for Healthy Hair

January 23, 2014

Foods and Vitamins For Healthy Hair

Last week I talked about a few "no-no's" when styling. This week I am going to talk about some vitamins and foods that are healthy for your hair.

While using great shampoo and conditioners can be beneficial to your hair, what you put inside your body is even more important. Consuming foods high in sugars and fats do nothing for our bodies, so naturally we would assume that those foods are no good for our hair...that assumption would be correct.

Some of the best foods that will nourish our internal organs are also the best for our hair!!

Here are the Top Foods For Healthy Hair

Fish~any variety. The omega-3 fatty acids are essential for hair growth. Our bodies do not make this on its own and 3% of the hair shaft is made up of these fatty acids. Fish is also rich in vitamin D and protein which is also essential for strong hair.

Walnuts~ again with the omega-3 fatty acids...these are the only nuts that have a significant amount of these acids. Walnuts are also loaded with vitamin E and biotin!

Sweet Potatoes~ These spuds are chock full of beta carotene which converts to vitamin A. Do you ever experience dry itchy scalp? It's probably due to a lack of vitamin A.

Eggs~ These are a major powerhouse food that are full of protein, zinc, iron, sulfur and selenium. The iron helps cells carry oxygen to the hair follicle, which is important to prevent hair loss.

Spinach~ My personal favorite-This green leafy veggie has iron, beta carotene, folate, and vitamin C, all of which keep the hair healthy, shiny and strong.

Blueberries~ These blue dudes top the charts with vitamin C, critical for circulation to the scalp and supports the tiny blood vessels that support the follicles.

Now what about vitamins??

Iron~ I already mentioned a little about the importance of iron, but did you know that if you are low on iron you will experience major hair loss. Iron carries the oxygen to the hair that promotes hair growth. Iron rich foods include spinach, eggs, lentils, and chicken.

Vitamin D~ This is important for the cycles that hair follicles go through. You will need to take this supplement if your exposure to the sunlight is limited. Salmon, mushrooms, beef liver are excellent sources of vitamin D.

Zinc~ This will be needed if you exercise, sweat a lot or do not consume foods high in zinc. These foods would include lamb, turkey, pumpkin seeds and chocolate.

B-Complex~ Biotin, niacin and cobalamin are among the most popular B-complex vitamins that help restore shine and thickness to strands. Load up on whole grains, eggs, avocados and legumes, as they are some of the best food sources for B-complex vitamins.

With these foods and vitamins you should not have any problem growing or maintaining healthy hair. If you are noticing considerable hair loss even after trying all these things, you should talk to your health care provider.

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  1. Anonymous2:35 PM

    Good tips! Looking at your list compared to what I ate yesterday, I'm doing pretty good. I had four of the items on the list! (Of course it helps that the Daniel Fast is in full swing.) I need to go take my vitamins!

    1. Anonymous4:03 PM

      I usually eat all the above having long hair!!

  2. Anonymous7:33 PM

    Great tips! I'll have to add more of these into my diet. :)

    1. Anonymous12:16 PM

      You should, not only will it help your hair, but it will help your overall health! Most of these are pretty tasty too!


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