Top 10 Foods For Healthy Hair

Top 10 Foods For Healthy Hair 

Just like every other part of your body, vibrant hair depend on a balanced diet.

It can take longer to notice changes in your hair than in your skin.

The nutrients you eat everyday help fortify the hair follicle  and the scalp that surrounds it. Healthier follicles Healthier scalp Healthier hair.

there's more to your hair than what you eat. Smoking, and not enough sleep can also affect on your hair.

If you eat a balanced, varied, protein rich diet that focuses on the following 10 foods, you'll be giving your hair what it needs and deserves.

1. Eggs

A great source of protein, eggs have four key minerals: zinc, selenium, sulfur, and iron. Iron is especially important, because it helps cells carry oxygen to the hair follicles, and too little iron "anemia" is a major cause of hair loss, particularly in women.

Other solutions: You can also have more iron from animal sources, including beef, fish, and chicken.

2. Spinach

The iron, folate, beta carotene, and vitamin C in spinach help keep hair follicles healthy and scalp oils circulating.

Other solutions: leafy vegetables such as kale and broccoli.

3. Sweet Potatoes

Sweet potatoes are a great source of the antioxidant beta carotene, which your body turns into vitamin A. Basically, every cell of the body cannot function without enough A, It also helps protect and produce the oils that sustain your scalp, and being low on vitamin A can even leave you with itchy, irksome dandruff.

Other solutions: Carrots, mangoes , cantaloupe, apricots, and pumpkin are all good sources of beta carotene.

4. Lentils

Tiny but mighty, these legumes have iron, protein, biotin, and zinc.

Other solutions: soybeans and kidney beans into your soup or salad.

5. Oysters

Oysters are rich in zinc, a lack of which can lead to hair loss "even in your eyelashes", as well as a dry, flaky scalp. Three ounces has a whopping 493% of your daily value. You can get some zinc through whole grain breads and fortified cereals, and oysters has a good level of protein too. Remember, hair is about 97% protein. Without enough protein, your body can't replace the hairs that you naturally shed every day and what you do make can be dry, brittle, or weak.

Other solutions: Get zinc with eggs, nuts, and beef

6. Greek yogurt

Greek yogurt for low-fat options , which is high in hair friendly protein, vitamin B5 "pantothenic acid", and vitamin D.

Other solutions: skim milk, Cottage cheese and low-fat cheese.

7. Walnuts

These are the only type of nut that have a significant amount of omega-3 fatty acids. They're also rich in biotin and vitamin E. Since your hair rarely gets much shielding from the sun, this is especially great. Too little biotin can lead to hair loss. Walnuts also have copper and mineral that help keeping your natural hair color rich and lustrous.

Other solutions: Try using walnut oil in your salad.

8. Blueberries

Blueberries have  vitamin C. vitamin C is critical for circulation to the scalp and supports the tiny blood vessels that feed the follicles. Too little C in your diet can lead to hair breakage.

Other solutions: Strawberries, tomatoes, sweet potatoes and kiwis.

9. Salmon

Salmon is rich in protein and vitamin D "both are key to strong hair" and the omega-3 fatty acids. Your body can't make those fatty acids, which your body needs to grow hair. About 3% of the hair shaft is make up of these fatty acids. Omega-3s are also found in cell membranes in the skin of your scalp, and in the natural oils that keep your scalp and hair hydrated.

Other solutions: you can also get essential fatty acids from fish like mackerel, trout, sardines, and herring, as well as pumpkin seeds, walnuts, and avocado.

10. Poultry

Poultry has Too much protein, to have a  healthy hair you should have zinc, iron, and B vitamins to keep strands strong and plentiful. Because hair is nearly all protein, foods rich in protein are giving you healthy hair.

Other solutions: Beef are another good source of lean protein.