Food: Beans, such as legumes and kidney beans
What's In It: Protein, iron, zinc, and biotin.
What It Does: Protein promotes hair growth. If one is deficient in biotin, their hair may become brittle as a result. If you are deficient in zinc, it may result in hair shedding.
Food: Carrots
What's In It: Vitamins A.
What It Does: Not only are carrots reportedly good for vision, they contain an excellent source of vitamin A, which promotes a healthy scalp.
Food: Dark green vegetables, such as spinach, broccoli and Swiss chard
What's In It: Vitamins A and C.
What It Does: The vitamins in these awesome veggies help to produce sebum. In addition, dark green vegetables are a source of iron and calcium.
Food: Eggs
What's In It: Biotin and Vitamin B-12.
What It Does: We all know that biotin aids in hair growth (hence why some take it in supplement form to achieve hair growth). Both Vitamin B-12 and biotin are important.
Food: Low-fat dairy, such as yogurt and skim milk
What's In It: Calcium, whey and casein.
What It Does: The calcium in low-fay dairy products is an important mineral for hair growth. In addition, the whey and casein founds in these products are high-quality sources of protein.
Food: Nuts
What's In It: Zinc, selenium, and alpha-linolenic acid.
What It Does: Brazil nuts are one of the best sources of selenium, which is an important mineral for the health of your scalp. Walnuts contain alpha-linolenic acid, am omega-3 fatty acid, which may help to condition your hair. some great sources of zinc are cashews, almonds, and pecans. If you are deficient in zinc, it may result in hair shedding.
Food: Oysters
What's In It: Zinc.
What It Does: Zinc boosts hair and is an antioxidant. If you don't like oysters, you can also get your zinc from lamb, beef, whole grains,and nuts.
Food: Poultry
What's In It: Protein and iron.
What It Does: Without an adequate amount of protein, one may have weak and brittle hair. If there is a significant deficiency of protein, one may lose their hair color.
Food: Salmon
What's In It: Omega-3 fatty acids, protein, vitamin B-12, and iron.
What It Does: Omega-3 fatty acids support scalp health. It you are deficient in this, your scalp will be dry and your hair may look dull. If you are a vegetarian, you can substitute this for two tablespoons of ground flax seed.
Food: Whole Grains
What's In It: Zinc, iron, and B vitamins.
What It Does: The zinc boosts hair, the iron helps the red blood cells carry oxygen to the hair follicles, and the vitamin B helps to create red blood cells. Lack of B vitamins may result in shedding, slow growth and weak hair that can break.
Foods that may impact the health of hair: Caffeine, sugar, fat, and carbonated drinks.
Other sources of nutrients:
Protein: liver, brewer's yeast, fish, eggs, beans, cottage cheese, yogurt, tofu.
Iron: liver, whole grain cereals, dark green leafy vegetables, eggs, dates, raisins.
B Vitamins: eggs, meat, poultry.
Essential Fatty Acids: walnuts, canola oil, fish, soy.
Vitamin E: avocados, nuts, seeds, olive oil.
Sulfur: meats, fish, nuts, legumes, vegetables (especially onions).
~Keep it Kinky~
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