Top 10 Foods For Healthy Hair

“Lather, rinse, repeat” may be standard advice, but shampoo and conditioner alone won’t give you the healthy hair you want. For the most luxurious locks possible, you’ll need to step out of the shower and into the kitchen.

Most hair grows about 1/4 to 1/2 inch every month, and the foundation of all of our new hair, skin and nail growth is the nutrients we eat. By eating a healthy diet, you will grow stronger and healthier cells throughout your entire body inside and out.

Even though you can find beauty supplements on the shelves of most superstores, try to get the nutrients you need from foods whenever possible

Read on for the 10 top foods that should be the basis of your healthy hair diet.

Healthy hair food 1: Salmon

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.

“Essential omega-3 fatty acids are needed to support scalp health,” says dietician Andrea Giancoli. Studies suggest a deficiency can result in a dry scalp and thus hair, giving it a dull look.

Vegetarian? Include one or two tablespoons of ground flaxseed in your daily diet for some plant-based omega-3 fat.

Healthy hair food 2: Dark green vegetables

Spinach, like broccoli and Swiss chard, is 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.

Healthy hair food 3: Beans

Beans, beans, they’re good for your……

Yes, it’s true. Legumes (Beans) 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 also iron, zinc and biotin. While rare, some small studies show biotin deficiencies can result in brittle hair.

Healthy hair food 4: Nuts

Do you go nuts for thick, shiny hair? You should!

Brazil nuts are one of nature’s best sources of selenium, which some studies show is an important mineral for the health of your scalp.

Walnuts contain a source of 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

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