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The Ultimate Diet For Your Hair

No matter how beautiful and healthy your hair may be, you cannot afford to take it for granted. And if your hair is already giving you red flags of ill-health, then you need to pull up your socks and start taking measures to restore the well-being of your hair NOW. The superfoods that we are going to discuss with you in today’s post are the best foods for healthy hair; foods that you cannot neglect.

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Hair is a fast-growing tissue, but if you don’t take care, it doesn’t take long for it to get rough, frizzy and difficult to handle. Taking these superfoods will make a huge difference to your hair.


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Many factors can contribute to ruining the health of your hair. The most common of these causes are stress, genetic problem, underlying illness, certain medications, reactions to specific hair care products, and lack of a proper hair care routine. Though these are very crucial factors, the most important factor that can make or break the health of your tresses is your diet.

While applying various hair masks, treating your hair with different serums, massaging carrier oils and essential oils into your scalp and hair shafts help improve hair health, nothing beats the effects of nourishing and strengthening the hair from within.

Since protein is the main building block of hair, you need to replenish its content. According to Nicole Prasad, in an interview to FEMAIL,

“’Feed your hair from the inside – the overall health of hair, similar to the rest of the body, is dependent on the nourishment you provide it. ‘ean poultry, fish, almonds and soy are a good option, as is a daily dose of marine collagen, such as the ProPlenish marine collagen. A natural decline in collagen levels within the body as you age in conjunction with general wear-and-tear on your hair contributes to dry brittle locks that can prove hard to grow. Scientific studies show that including marine collagen in your daily diet can significantly strengthen hair at the root by restoring collagen in the hair follicle to aid hair growth, texture and body.”

The other nutrient that needs to be replenished every now and then for lustrous hair is iron. According to BBC Good Life,

“Iron is an especially important mineral for hair and too little iron (anaemia) is a major cause of hair loss. The hair follicle and root are fed by a nutrient rich blood supply. When iron levels (serum ferritin) fall below a certain point, you may experience anaemia. This disrupts the nutrient supply to the follicle, affecting the hair growth cycle and may result in shedding. Animal products such as red meat, chicken and fish provide iron with a high bioavailability, meaning the iron is readily available to the body. Vegetarians can raise their iron stores by including lentils, spinach and other leafy green vegetables such as broccoli, kale and salad greens.”

Apart from protein and iron, other essential nutrients that our hair needs are complex carbohydrates, B vitamins, fatty acids, Sulphur and zinc. You need to make sure that your diet has a perfect balance of these.

10 best foods for healthy hair

Here are the most amazing superfoods that you need to eat if you want healthier hair.

1. Salmon

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According to what Ms Carige told the Daily Mail Australia,

“Oily fish including salmon, mackerel and sardines will hugely assist with keeping your hair glossy. Eat them three to four times a week for a healthy mane. ‘They contain your daily requirements of Omega and it doesn’t matter what time of day, but sardines on toast with an egg will be an amazingly-nutrition-packed breakfast.”

If you are wondering why salmon is the first superfood on this list, then we can give you a million reasons for the same. Salmon contains protein, omega-3 fatty acids, iron, vitamin B12 and vitamin D. For lustrous hair, these nutrients are essential. The omega-3 fatty acids for example will keep your scalp hydrated and supple. Those who suffer from a deficiency of these fatty acids, are susceptible to dull-looking weak tresses.

If you are not already taking salmon, then start immediately for shiny hair that grows better than ever before.

2. Eggs

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Like we mentioned early on in this post, proteins are a must when it comes to stronger and healthier hair. Our hair constitutes of keratin, which is a protein, and to replenish that you can rely on eggs which are a rich source of protein. Eggs have a high quality protein that is amazing for hair growth and also hair strength.

The biotin and vitamin B in egg also help prevent the problems associated with hair loss. In case you didn’t know, eggs also improve the overall health of the scalp.

It is highly recommended that you eat one egg every day. You can take it boiled or scrambled, that is your choice.

3. Almonds

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Next up, we have almonds that work wonders on hair. Not just almonds, other nuts like pecans, cashews and walnuts also prevent hair loss and improve the growth of your hair.

Almonds contain zinc which is crucial to improve circulation of blood and nutrients to the scalp. And when the scalp is healthy, you have well-moisturized and shiny hair.

The omega-3 fatty acids in almonds give the necessary volume and bounce to your tresses. Since these nuts are rich in vitamin, they help prevent the splitting of hair ends and enhance hair growth.

Always keep a little bag of roasted almonds. Munch on them whenever you feel like. Alternatively, you can also soak two or three almonds in some water overnight and the next morning, peel the skin and eat the nuts.

4. Broccoli

The next superfood you need to eat to improve the health of your hair is broccoli. It is a rich source of vitamin A and vitamin C, which improve and regulate the production of sebum/natural oils. When the hair follicles release sebum, the hair gets conditioned naturally.

Broccoli, being rich in potassium, iron, calcium, magnesium and omega-3 fatty acids, and therefore, is a powerhouse of nutrients. To make use of these elements available in broccoli, you can either eat it in a salad or munch on it like a snack.


Suggested read: The A-Z Guide On Hair Care For Healthy, Strong And Manageable Tresses


5. Quinoa

This is a whole grain, which, according to experts, can work wonders on hair quality and growth. Quinoa is a rich source of protein that strengthens the hair tresses from their roots. The protein extracted from quinoa is used in any high-end hair care products.

Quinoa is also known to rid the hair of dandruff, and keep the hair shafts moisturized and conditioned. The biotin, niacin, vitamin B6 and vitamin B12 in quinoa is essential for good growth of hair.

Quinoa can be added to soups and curries or used while baking.

6. Kidney Beans

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Kidney beans are a great source of proteins but they also provide the hair with iron, zinc and biotin. The beans help make the hair shafts stronger and improve the growth of hair.

The biotin in these beans ensure optimum hair health, and if and when you have a deficiency of this protein, your hair starts becoming brittle.

The American Dietetic Association suggests that people should eat around three cups of kidney beans every day if they want thicker and more lustrous hair.

You can either add your kidney beans to salads, casseroles and side dishes, or you can puree them, and serve them as dips.

7. Green Peas

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The vitamins and minerals present in green peas ensure healthier and glossier hair. The iron, zinc and potassium that peas contain make the hair more vibrant and stronger than ever before.

The folate, vitamin B6 and vitamin B12 in green peas create red blood cells. The RBCs carry oxygen and nutrients to the scalp, which improves hair growth. Moreover, the vitamin C in peas are very good for our hair follicles.

You can either eat raw green peas or add them to your meal. Boiled green peas can also be added to a salad or to a veg soup.

8. Pumpkin Seeds

The last food item on our list is pumpkin seeds. These are amazing for your hair because they contain protein, zinc, selenium, potassium, copper, iron, vitamin B, vitamin E, magnesium and calcium. They also contain biotin and copper, and are a rich source of omega-3 fatty acids. As a result, these help keep hair thick and shiny.

To take these seeds, you can either lightly roast them and eat them like a snack, or you can add a spoonful of the seeds to a salad or a soup and take it. You can also sprinkle the seeds in powdered form on your bread or use them for baking.

That is all we have on today’s post on the ultimate diet for your hair where we discussed the 8 best foods for healthy hair. Was this helpful?


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A Comprehensive List Of The Best Foods For Healthy Hair 
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In today’s post on the ultimate diet for your hair, we discuss the 8 best foods for healthy hair.
Riya Roy

Riya Roy

“If my doctor told me I had only six minutes to live, I wouldn't brood. I'd type a little faster.” This Isaac Asimov line, embraces my love for writing in the finest and most desperate way that it is and should be! I was tormented by the earnestness of the written word not very early in my journey. But once smitten, it has helped me devour life twice over; savoring the moment and indulging in its memories. As a flâneuse, I wander to understand the intricacies of human relationships. Realizing that, they are just different manifestations of the same feeling of love, has been my greatest learning. I seek to share its opulence through the words I type.