Foods You Need in Your Diet if You Want Healthy & Beautiful Hair

Everybody wants beautiful hair whether they'll admit it or not. Your beautiful hair is made up of proteins known as keratin plus amino acids and it acts as an outer layer that protects the nutrients inside each strand of your hair cuticles.

Healthy, long, thick & lustrous hair is the dream of every woman.

These proteins are what make your hair elastic, resistant to breakage, and moisturized. However, your hair cuticles can only withstand so much abuse and eventually will need some help keeping your hair healthy.
Most people immediately turn to cosmetic products like shampoo and conditioners to rejuvenate their hair and keep it healthy. However, one of the best ways to support your healthy hair is to eat certain foods that can naturally keep your look vibrant for a long time.

Eating certain vegetables on a daily basis can help give you the healthy hair you always wanted because they contain a lot of vitamins and minerals that are essential for healthy hair. Most orange and yellow vegetables like bell peppers contain beta carotene, which is a great antioxidant that can promote healthy hair growth. Give your body the nutrients it needs to keep your hair healthy by eating vegetables like carrots, sweet potatoes, pumpkin, heirloom tomatoes, and squash.

Consuming red vegetables on a regular basis will also help promote healthy hair growth. Red vegetables contain phytochemcials that are effective in preventing free radicals from damaging your hair. Look for red vegetables that can help keep your hair healthy like tomatoes, red bell peppers, and red onions.
Green vegetables like broccoli, brussel sprouts, and green beans can help promote healthy hair because these vegetables are high in vitamins, calcium, and magnesium. When you increase your intake of green vegetables it will help stimulate your hair follicles so your hair grows healthy.

Since our bodies are mostly made up of water it makes sense why it is good for just about everything. When you drink enough water during the day it will help moisturize your scalp.

About a quarter of the weight of each strand of hair on your head is made up of water. So make sure you drink a good amount of water daily to keep the hair strands on your hair moisturized, soft, and easy to manage.

Zinc-rich Foods
Zinc is very essential in building hair protein and preventing hair loss. You can find zinc in foods like fish and meat. If you can't eat enough foods that have this essential mineral in it you can start taking supplements that you can find at your local pharmacy.

When you consume enough zinc it will help with your normal hair growth by keeping the glands on the scalp necessary for hair moisture. Zinc will also help with cell production, tissue growth and repairing broken tissues of the hair.

You should try to get at lest 8 to 10 mg of zinc each day to promote healthy hair growth. One of the best foods you can eat to increase your daily intake of zinc is oysters. Oysters are a great source of zinc and eating them will help prevent hair loss. Also, the copper found in oysters can help your body produce a pigment known as melanin that can help restore your hair's natural color and keep the grey hairs away.

Iron-rich Foods
Iron is necessary for healthy hair because it encourages healthy hair growth. Without enough iron in your diet your hair follicles will get weakened and the root of your hair won't get enough oxygen to it. Once your hair isn't getting enough oxygen it will cause hair loss.

Lentils are packed with plenty of  iron rich proteins that can help maintain the health of hair cells. Proteins known as keratin will help your hair grow more steadily and strengthen individual strands of hair. Look for foods high in iron such as red meat, egg yolks, green vegetables like spinach, dried fruit like raisins, turkey, beans, and iron enriched cereals.

Copper-rich Foods
You can increase the amount of copper in your diet if you want to help preserve your natural hair color. Copper will help with your hair pigmentation and prevent you from developing grey hairs. You can increase copper in your diet by eating foods high in copper such as nuts, seafood, fresh vegetables, and red meat.

Vitamin A-rich Foods
Vitamin A is a great source of sebum which is what helps naturally keep your hair moisturized. If your body has a sebum deficiency expect your hair to become dry and brittle. To help your body start producing more sebum you should consume vitamin A rich foods like milk, cheese, eggs, broccoli, carrots, and peaches.

Biotin-rich Foods
Biotin is a vitamin that can help stop hair loss and prevent your hair from turning grey because of the keratin that it helps your body produce. You can find biotin in foods such as whole grains, egg yolks, milk, and red meats like liver.

As you can see you don't have to spend hundreds or thousands of dollars each year to take care of your hair. Take advantage of the many food items out there packed with everything you need to naturally keep your hair healthy and beautiful.

Melony is a health writer and blogger  focused on women's health.

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  1. Thanks for creating this article. It’s very helpful. I have very thin hair so I’m constantly trying to find ways to make it healthier.

  2. Babita9:56 AM

    I have tried many products to help my hair. My hair started thinning and breaking off about a year ago. I am willing to try anything. And I don’t think I have been eating very well. So happy to find new information. I really hope this will work.

  3. Leela9:57 AM

    After reading this article, I felt good about myself because I eat about 7 things on the food list you presented. I guess if I increase my portions, my hair will become more healthier. Thanks for sharing!

  4. Beauty Expert10:00 AM

    List of Food for Healthy Hair
    Salmon,Dark green vegetables,beans, Poultry,nuts,eggs, Grains,Carrots,Low-fat dairy
    and Oysters

  5. Nandini10:04 AM

    Tomatoes are on the list because of the high amounts of lycopene found in them. Lycopene is a great antioxidant for anti aging, which will help keep your skin looking young

  6. Savitri10:04 AM

    Eating too much salt can cause high blood pressure and lead to other health problems. Try to limit sodium intake

  7. Girish10:05 AM

    Avoid sugary drinks. O
    Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet

  8. Prachi10:08 AM

    Healthy hydration is necessary for all bodily function

  9. Vasumati10:12 AM

    Eat low sodium foods and low sugar and low fat , and eat lean meats and cut out the junk foods. eat your vegetabes and take your vitamins.

  10. Jayanti10:14 AM

    A good balanced diet is good for the mind, body especially skin and hair. In addition, good body massages with herbal oils helps with better blood circulation to all parts of the body making one feel and looking like a million dollars

  11. Wow, thank you for such an informative post. In truth, when I think of eating healthy, I really don't think about hair ... but just like the rest of our body, hair needs nutrition. Thanks, again!

  12. hair expert3:51 PM

    Add Citrus fruits, Spinach,curd,carrot, walnuts,Shrimp.oats,eggs, Barley
    and-chicken in your food


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