The Straight Truth About Diet For Healthy Hair


Eating some nutrient rich foods in your diet for healthy hair may make a difference in the quality of your hair. Although it may take a few months in order to see a noticeable difference in your hair, it will definitely show when you’ve changed your diet to include these hair-healthy foods. Although there are many factors that determine the quality of your hair, changing your diet is one of the easier things you can do.

Diet for healthy hair – foods with Omega 3 fatty acids

Foods rich in omega 3 fatty acids are extremely beneficial for your hair. Fatty acids are something that our bodies can’t produce, yet we desperately need them in order to grow hair. The oils on our scalp and the skin cells that make up the scalp need them in order to stay hydrated. Fish is a great way to get omega 3 fatty acids in your diet. Salmon, halibut, shrimp, mackerel, herring, trout and scallops are all great choices. Fish also contain protein and vitamin D which make the hair stronger. Other foods that contain these necessary fatty acids are walnuts, ground flax seeds, soybeans and tofu.


Diet for healthy hair – foods that contain iron

Iron is very important to the hair follicles in that it carries oxygen to them in order for them to stay healthy and continue to grow hair. Someone with anemia, which is the lack of enough iron in the diet, may experience hair loss, especially in women. Eggs are a great source of iron. Foods that contain a healthy amount of iron are chicken, turkey, pork, red meat and fish. Lentils, beans, soybeans and chick peas are all great iron rich super foods as well. They also contain other great vitamins and minerals such as biotin, protein and zinc. Spinach and leafy greens are a great source of iron, too. Spinach also brings other great health benefits with is such as vitamin C and foliate. Other foods that are rich in iron are dried fruits such as raisins and prunes, artichokes, liver and grains.

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Diet for healthy hair – food rich in protein

A diet rich in protein will ensure that your hair will grow healthier and stronger. Hair is made up of around 97% protein, so without it, our bodies can’t replace the hairs that we shed naturally each day. The lack of it can also cause our hair to become weak and break easily. Protein can be found in an array of foods. Eggs, chicken, turkey breast, pork loin, lean beef and veal are all great sources of this great power packed nutrient.


Some great choices for fish are tuna, salmon and halibut to ensure that you are eating protein rich seafood. A great snack food that is high in protein is any kind of nut or seed. Walnuts, peanuts, almonds and even pumpkin seeds and flax seeds are beneficial to your hair. If you enjoy soy products, soy beans, tofu and soy milk will assist in your luxurious locks. Low fat dairy foods like Greek yogurt, milk and low fat cheeses such as mozzarella and cottage cheese are high in protein. A great additional benefit to eating these protein rich foods is that most of them are also rich in iron, zinc and B vitamins that also will help give you beautiful and healthy hair.

Diet for healthy hair – foods that contain Zinc

If you do not get enough zinc in your diets, we can experience hair loss and dry scalp issues, so eating a diet rich in zinc will help us to attain beautiful and healthy hair. Oysters contain 5 times the daily amount of zinc that our bodies need, so they are a great source.Lentils and beans also contain beneficial amounts of zinc. Other great sources are lean beef, lamb, lean pork, chicken, wheat germ, white mushrooms, and spinach. Great snack ideas to get zinc into your diet can include cashews, pumpkin seeds, chocolate and foods that contain cocoa powder.

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zinc food

Diet for healthy hair – foods rich in vitamin D

Vitamin D is a nutrient that is found in healthy hair follicles. People that eat a diet that is lacking vitamin D will usually experience hair loss. This beneficial vitamin will help to reduce stress and depression, which are both related to hair loss. Salmon is a vitamin D rich food, as is Greek yogurt. Other foods that contain this necessary vitamin are shiitake mushrooms, eggs and cow’s milk.


Incorporating some of these good-hair foods can help to attain a strong and beautiful mane. They can help us cut down on hair breakage and damage done to the scalp and hair follicle. Not only will these great foods help with the health of your hair, but they are super healthy foods for anyone to incorporate into their diets.

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