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Food to eat for healthy hair


When it comes to foods that pack a beauty punch, it's hard to beat salmon. Loaded with omega-3 fatty acids, this high-quality protein source is also filled with vitamin B-12 and iron. If you are a vegetarian, then one or two tablespoons of ground flaxseed in your daily diet for some plant-based omega-3 fats should work as a supplement.

Dark Green Vegetables

Spinach, broccoli and other green vegetables are an excellent source of vitamins A and C, which your body needs to produce sebum. The oily substance, secreted by your hair follicles, is the body's natural hair conditioner. Dark green vegetables also provide iron and calcium.


Yes, it's true. Legumes like kidney beans and lentils should be an important part of your hair-care diet. Not only do they provide plentiful protein to promote hair growth, but ample iron, zinc, and biotin.


Get nutty to have that glossy hair. Yes, its true. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. They are also a terrific source of zinc, as are cashews, pecans, and almonds. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu.


When it comes to healthy hair, it doesn't matter whether you like your eggs scrambled, fried, or over easy. Eggs are one of the best protein sources you can find.

Whole Grains

Sink your teeth into hearty whole grains, including whole-wheat bread and fortified whole-grain breakfast cereals, for a hair-healthy dose of zinc, iron, and B vitamins. A whole-grain snack can also be a great go-to food when your energy is zapped halfway through the afternoon, and you've still got hours to go before dinner.

- Low-Fat Dairy Products

Low-fat dairy products like skim milk and yogurt are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources.


Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision. Snack it up or use it in your salads, either ways, this vegetable is the root for your shiny, glossy mane.


Water makes up one-fourth of the weight of a strand of hair. Moisture makes the hair supple, so make sure you get plenty of fluids. A key point is NOT to wait until you're thirsty. If you're thirsty, it means your body has already lost more water than it should have, and it's urging you to fill up the tank. Water not only hydrates your body, but helps keep your hair silky and shiny. Ideally, you should drink between eight and ten glasses of water a day.

And the must have is a well balanced diet. Crash diets can affect the hair cycle. Losing a significant amount of weight in a short amount of time can affect that normal hair rhythm. Two to three months later, you might notice a significant increase in shedding. This is a temporary problem that you recover from with a well-rounded diet.

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