5 Nutrient-Rich Foods for Healthy Hair

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By Contributor:  Perri Lembo

Whether you are just beginning your journey to health hair or are looking to maintain your already luscious locks, it’s important to consider what you are putting IN your body as well as what you are putting ON your tresses. That said, we’ve taken the time to put together a list of five foods that are key ingredients for a healthy head of hair:


1) Salmon

Salmon is rich in Omega-3 Fatty Acids, which are essential for scalp health and for maintaining hair moisture. It is also a great source of protein, vitamin D, vitamin B-12, and iron. Remember, what’s good for your body is good for your hair!


2) Spinach

Spinach is great for hair because it is rich in vitamins A and C, which are key players in the production of sebum – the oil that keeps your hair and scalp naturally conditioned. Spinach also contains lots of iron, which is essential for the blood circulation that brings other nutrients from stomach to scalp.


3) Eggs

Eggs are rich in iron, and therefore provide the same benefits as spinach. However, what makes eggs uniquely valuable for hair health is their biotin content. You may see biotin advertised as an ingredient in shampoos and hair products that are formulated for hair growth; however eggs are much more effective (and cheaper!) so eat some eggs and encourage this process from the inside out!



4) Oysters

Oysters are very rich in zinc – an antioxidant that protects hair. A lack of zinc in one’s diet can lead to hair loss, so eating oysters (and other zinc-rich foods) is a great preventive measure. Vegetarian?  Zinc is also found in eggs, whole grains, and nuts.


5) Carrots & Sweet Potatoes

Carrots and sweet potatoes contain the antioxidant beta carotene, which your body uses to make vitamin A. Vitamin A is necessary for hair growth, as well as for sebum production. But beware of supplements: taking them can give you too much vitamin A, which can be dangerous. It is much better to use orange foods such as carrots and sweet potatoes as a source of vitamin A, since your body converts beta carotene to vitamin A as needed.

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