How To Improve Hair Health by Eating Nutrient-Rich and Whole Foods
There’s no denying the incredible results that can come from eating whole foods. Most people follow healthy diets to improve their health and lose or maintain weight. However, the effects of good nutrition go beyond matters of weight. A good diet benefits your nails, skin, and hair, among several other important body parts. Your body actually prioritizes these body parts, distributing nutrients based on need. After all your vital organs get what they need, the extra nutrients go to your hair. Since your hair essentially gets the leftovers, you must incorporate more specific vitamins and minerals to keep it healthy. Below is a list of nine foods that are responsible for boosting shine, increasing strength, and improving hair health.
Kale is a beta carotene and folate powerhouse. Beta carotene aids cell growth, making your hair and scalp healthier. For meal ideas, sauté kale with a little bit of olive oil and garlic. Or bake and season for crunchy kale chips.
Legumes, which consist of lentils and most beans, contain high amounts of iron, biotin, and zinc. Iron deficiency results in hair loss, and a lack of biotin leads to brittle hair. Legumes also contain plenty of protein.
The vitamin C in strawberries aids in collagen production. It also reduces and prevents split ends. Most people know of the high vitamin C content in oranges. However, strawberries actually have four more milligrams of the nutrient than oranges (57 versus 53, in 100mg of fruit).
Chickpeas are great sources of vitamin B6, B9, and zinc. The combination of these nutrients contributes to hair repair and growth. Coupling chickpeas with foods high in vitamin A can also prevent dandruff. Since hair is primarily protein-based, protein-heavy chickpeas are fantastic for your hair.
Chickpeas are very versatile ingredients. You can bake them as a snack, blend them into hummus, or add them to any entrée. If you pay close attention, you can even find chickpea-based shampoo!
Skinless chicken breast is high in protein. It is also high in vitamin B6, B12, and B9. Skipping out on these vitamins leads to starved, weakened, and broken hair.
Like skinless chicken and chickpeas, peanuts are great sources of biotin and protein. Your hair needs both to thrive and grow. Snack on a handful of peanuts a few times a week for healthier hair.
Due to salmon’s high levels of omega-3 fatty acids, vitamin B12, and iron, it greatly contributes to overall scalp health. Deficiencies in any of these nutrients results in dull hair and a dry scalp. Vegetarians can find omega-3 fatty acids in flaxseed.
The high protein level in eggs offers amazing benefits for your hair. They also contain considerable amounts of biotin and vitamin B12.
Whole-wheat bread and whole-grain cereals contain beneficial amounts of zinc, iron, and some B vitamins. You can add whole grains to your diet by swapping out white for whole and choosing fortified whole-grain cereals for breakfast.
Eating plenty of nutrient-rich foods is essential to overall health. Your hair – and waistline – will thank you!
Guest author Lucy Funes writes on a variety of health topics. Lately, she has been penning articles about improving hair heath and hair health information.