Nuts such as walnuts, almonds, cashews, and pistachios contain biotin, zinc, omega-3 fatty acids, and protein. Studies have found that biotin deficiencies can lead to brittle hair and nails – which we don’t want! Walnuts contain omega-3’s which can reduce inflammation of the scalp (reducing itching/flaking) while preventing dandruff from forming on your scalp. Zinc boosts our immune system and helps give our bodies energy – all great for healthy-looking locks!
Beans are packed with vitamin B6, fiber, folate, copper, manganese, potassium, magnesium, iron – all important nutrients in our bodies. Vitamin B6 has antioxidant properties which promote smoother-looking skin while increasing blood flow to the scalp. Copper helps provide energy to the cells in our body, including hair follicles. Iron helps ensure a healthy scalp environment for hair growth since iron aids in the production of red blood cells to help deliver oxygen and nutrients to the roots. Magnesium promotes strong nails and healthier skin!
Greek yogurt is higher in protein than regular yogurt, so it can help your body grow stronger hair faster. Other protein sources include lean meats like chicken, turkey, and tuna. For vegetarians, tofu is another great source of quality protein – just be sure to buy the firm kind rather than silken tofu since that typically has added sugars that aren’t as good for your body! Adding these foods into your diet will give you a head start on healthier-looking locks!
Tomatoes contain lycopene, a chemical that fights the build-up of free radicals and prevents cell damage. Free radicals can age your skin and cause wrinkles, but 1 cup of tomatoes has over four times as much antioxidant power as an apple! They’re great if you want to stop aging before it starts, and they also help the production of sebum (a natural moisturizing agent). Tomatoes are easy to incorporate into any meal or snack, so eating more of them will benefit healthier hair!
Bananas are packed with potassium and vitamin B6, another crucial nutrient for healthy hair. Bananas can help by strengthening the hair follicles and reducing inflammation in the scalp (like rosemary). They also contain magnesium, which can contribute to healthy hair growth. You can add bananas to your favorite cereal or oatmeal in the morning, throw them into a smoothie that you’re making for a mid-day snack, or enjoy them for an after-dinner dessert! Avoid over-ripe bananas since they have more of a sugary taste and aren’t as good for our bodies.
Salmon is full of omega-3 fatty acids and vitamin D, which help strengthen hair. Omega-3s feed the scalp with essential nutrients, so when there’s a healthy amount of them in your system, you’ll be helping your body produce strong locks! Vitamin D is one of the most important vitamins for overall health – it helps with cell production and boosts the immune system. Omega-3s are not in large amounts in other foods, so seafood is easy to get them!
Soybeans have tons of zinc, which is important for the proper function of over 300 enzymes in our body. That means that eating soybeans can help keep your hair healthier by strengthening the enzymes responsible for making sebum! Zinc is also crucial in helping produce collagen, which helps maintain youthful skin cells. One cup of soybeans has over half of an adult’s daily recommended protein intake too!
Sweet potatoes are full of vitamin A and beta-carotene, which can help improve hair growth. Vitamin A is crucial to cell growth in general, so you’ll be promoting healthy skin while also creating stronger locks when you eat more sweet potatoes. Beta-carotene is a form of Vitamin A that our bodies convert into retinol, so consuming beta-carotene has the same effects as eating vitamin A.
The best foods to eat for healthier hair provide the body with all the essential nutrients it needs. Consuming these types of nutritious foods will help make your hair shinier and stronger than ever before! The list of healthy options above is by no means exhaustive, and there may be other food items you can add to your diet as well!