In extension to my previous post “Food For Healthy Hair” here I will provide more comprehensive list of food items that will help you to keep your hair healthy and shining. Earlier post was just basic introduction to basic food for healthy hair while here we will go into details and discuss benefits of each food in detail.

When we talk about healthy hair, we should not just concentrate external care but also think about things we eat and put in our body. You must remember that only shampooing and conditioning will not give you healthy and shiny hair as you want it to be. For healthy and shiny hair you should focus on eatbles instead of just focusing on cosmetic items. I came to know from my dermatologist that our hair grows about 0.5 inch every month and the quality, quantity and health of the hair totally depend upon the food I eat on regular basis. That means healthy diet will give your strong and healthy hair while in absense of healthy diet you will get hair with all possible problems. For people with thin hair, no diet will convert it into thick hair but it will surely improve the health and quality of your hair.

Salmon

Salmon is associated with overall beauty and health. Salmon is full of omega-3 fatty acids which is high quality protein source which also contains iron and vitamin B12. Omega-3 fatty acids are very important for your scalp health and deficiency of this can result in dry scalp and dull hair. To consume some plant based omega-3 fatty acids you should include a few tablespoons of ground flaxseed in your daily diet.

Green Vegetables

The fact is, any vegetable which is green in color or have dark color is very beneficial for your hair.  You should include food like spinach, Swiss chard, and broccoli in your daily diet to get healthy hair because these foods are full of Vitamin A, Vitamin C, iron and calcium. These vitamins are required to produce sebum which is a oily substance secreted by your hair follicles. Dermatologists refer sebum as body’s natural hair conditioner.

Beans

Beans are very nutritious and good for your hair and it should be part of your daily hair care diet. You should use kidney beans and lentils in your diet as it provides essential proteins to promote hair growth and it’s also enriched with iron, biotin and zinc. In certain conditions with biotin deficiencies you can experience dry and brittle hair. Doctors recommend to eat three or more cups of lentils or beans each week.

Nuts

Brazil nuts is important mineral for your scalp health and it’s one of the best source of selenium. While Walnuts are also blessing for your hair as it contains alpha-linolenic acid and omega-3 fatty acid which will work as natural conditioner for your hair. Walnuts, Cashews, Pecans and Almonds are great source of zinc which is very much required for healthy hair and deficiency of it can cause hair shedding. So you should make sure proper consumption of nuts in your daily diet plan.

Poultry

Poultry items like chicken and turkeys contains very high quality protein which will give you healthy and strong hair. Deficiency of protein can make your hair weak and dull, and in extreme conditions of such deficiency you may start losing your hair color. Poultry items are also a good source of iron with a high degree of bioavailability, that means your body can easily reap its benefits.

Eggs

If you are concerned about your hair then no matter if you are vegetarian or not, you should take benefits of eggs as its the best friend of your hair. Eggs are the best source of protein which is very beneficial for your hair. Eggs also contain biotin and Vitamin B12 which are very important beauty nutrients.

Whole Grains

Food items like whole wheat bread and fortified whole grain breakfast cereals contains whole grains. Whole Grains contain zinc, Vitamin B and zinc which are very beneficial for your hair. While on another side whole grains are very healthy snack option as it will make you full and you won’t eat other junk food throughout the day.

Oysters

Oysters are reputed aphrodisiac, but they can also lead to healthy hair. Oysters contain zinc which is very powerful antioxidant and it contains hair boosting abilities. Apart from Oysters you can get zinc from beef and lamb.

Low-Fat Dairy Products

Low fat dairy products like skim milk and yogurt are rich in calcium which is important for hair growth. they also contains two high quality protein source whey and casein. when you don’t have time for snacks, carry a yogurt or cottage cheese cup in your bag for snacks on later in the day. you can boost their hair benefits by mixing some tablespoon of ground flax seeds or walnuts for omega-3 fatty acids and zinc.

Carrots

Carrots contains vitamin A which encourage healthy scalp as well as good vision. it is advisable to add carrots in your diet for healthy scalp because healthy scalp is essential for shiny, well-conditioned hair.

All or combination of some foods listed above are good candidate to include in your daily diet in order to make your hair healthy. The best strategy is to have diversity in food items you eat on daily basis. Your balanced diet should contain fruits, vegetables, whole grains, fatty fish like salmon, low fat dairy products and diet of lean proteins to keep your hair healthy.

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Daily care like oiling, shampooing and conditioning is definitely the ideal hair care regime. But for healthiest stresses you will need some extra care. Only outer care is not enough for your hair, but the proper healthy diet is also essential for healthy hair. Here we discuss some top foods that promote hair health and give you a shiny, lustrous and healthy hair.

Whole Grains

Whole grains are rich in fibre which gives you better digestive systems. Whole grains contain more nutrients compare to their refined counterparts. Whole grains have more antioxidants and are easily digestible. They prevent many chronic diseases like cancer, diabetes, obesity and constipation. Whole grains are excellent for hair growth.

Dal

Legumes give protein and also contain minerals like potassium and magnesium. ½ cup of dal contains generally 4-9 grams protein. Protein provides you healthy gorgeous hair.

Brown Rice

Brown rice contains ideal source of vitamins and fibre and also contains moderate source of protein which keeps you full for longer. Brown rice makes your hair shine brighter. ¼ cup dry rice contains 179 calories.

Vitamin C

Vitamin C is rich in collagen which helps to maintain hair follicles, blood vessels and scalp. Eat fruits and veggies which contains good source of vitamin C like pineapple, oranges, strawberries, lemon, pepper and guava and also eat green leafy vegetables which contains iron that provide necessary fibre to the hair.

Calcium-rich Diet

We should take enough calcium In order to refill the calcium in our body which used up by daily depreciation.  Take calcium rich food from dairy products and other grain sources. Calcium not only promotes bone health but also ensures that your hair will be healthy and lustrous at all the times.

Eggs

Eggs are the best source of protein, vitamin B12 which is good for hair. If somebody who cannot place your hands on animal protein then they try eating eggs. One large egg contains 84 calories.

Salmon

Salmon contains omega-3 fatty acids and protein. It also contains vitamin B12 along with iron which is required for good scalp health. If you are vegetarian then add one or two tablespoon of flax seed in your diet as a alternative of salmon. Fresh salmon fillet of 3.5 ounces contains 180 calories and smoked salmon of 2 ounces contains 71 calories.

Bacon

If you are trying to lose weight then you should avoid bacon. Bacon contains vitamin B, protein and Zinc which is beneficial for your hair. Eating regular sized bacon will don’t harm you and gives you gorgeous and luscious hair.

These are top foods that will help you to keep your hair shiny and healthy.

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