Eating the right foods is key to smooth, shiny, and healthier hair. Here are eight foods that help you achieve beautiful, black hair.
Nuts
To make your hair thicker and shinier, should you eat nuts? Yes!
Brazil nuts are one of the best natural sources of selenium, a mineral that is very important for maintaining a healthy scalp.
Walnuts contain alpha-linolenic acid, a type of omega-3 fatty acid, which helps nourish the hair. Walnuts are also rich in zinc. Cashews, pecans, and almonds are also rich in zinc. A zinc deficiency can cause hair to split and fall out, so nuts must be included in your diet for healthy hair.
Dark Green Vegetables
Spinach is the top choice, but if you don't like spinach, broccoli and Swiss chard are also good options. Spinach is the best source of vitamins A and C, which are essential for the body to produce sebum, the oil secreted by hair follicles that acts as a natural conditioner.
Dark green vegetables also provide iron and calcium.
Carrots
Carrots are a good source of vitamin A, which promotes a healthy scalp and helps maintain normal vision. A healthy scalp is essential for shiny hair, so adding carrots to your salad is a smart choice.
Editor's Note: A diverse diet, including proteins, fruits, vegetables, whole grains, legumes, salmon, and low-fat dairy, can help make your hair healthier and more beautiful. However, one study found that excessive vitamin A supplementation can lead to hair loss.
Salmon
Salmon is rich in omega-3 fatty acids, high-quality protein, vitamin B-12, and iron. "Omega-3 fatty acids are essential for maintaining a healthy scalp," says Andrea, a nutritionist in Los Angeles, a spokesperson for the American Dietetic Association, and a Master of Public Health. "A deficiency in omega-3 fatty acids can lead to a dry scalp and dull-looking hair." What about vegetarians? Consuming 1-2 tablespoons of flaxseed, which is rich in omega-3 fatty acids, daily has the same beneficial effect on hair health.
Clams
The aphrodisiac properties of clams may be more famous than their hair care benefits. Both benefits are due to the fact that clams are rich in zinc—a powerful antioxidant. If you can't eat clams often, don't worry. In addition to getting zinc from whole grains and nuts, you can also get enough zinc from beef and lamb.
Low-Fat Dairy
Low-fat dairy products, such as skim milk and yogurt, are rich sources of calcium, a mineral that is important for promoting hair growth. In addition, low-fat dairy also contains whey and casein, both of which are high-quality proteins.
For the sake of your hair health, you should pack some yogurt in your bag to drink later in the day. To get zinc and omega-3 fatty acids, you can mix two tablespoons of ground flaxseed or ground walnuts into low-fat milk and eat them together.
Poultry
The rich protein in chicken, including turkey, can help you get the healthy hair you desire.
A lack of sufficient protein or the intake of low-quality protein can cause hair to split; a severe protein deficiency can lead to changes in hair color. Poultry also provides iron, and its protein is high-quality and can be effectively absorbed and utilized by the body.
Eggs
Whether fried, scrambled, or steamed, any type of egg can make your hair healthier. Eggs are one of the best sources of protein you can find. In addition, eggs contain biotin and vitamin B-12, both of which are very important for beautiful hair.