Every woman likes to have robust hair in the bathing suit at beach vacations. This can make you resolve to improve the quality of your diet solely for healthier hair. So, making sure your hair looks healthy is a routine you need to take seriously. Here are a few lists of the top 10 nutritious and vitamin-rich foods that do not only serve as a foundation of a healthy body but will also give you sturdy hair.
Omega-3 fatty acids are fully contained in salmon which your body cannot produce on its own. For your body to produce these healthy fats, you need to get them from food. Example of such food is fish like salmon, mackerel, and sardine. You need salmon to boost your hair’s growth, to keep it full and shining. An added advantage is salmon in that they also improve the skin hair.
Spinach is full of awesome nutrients just like any green leafy vegetables. It is a nutrient-packed with vitamin C, vitamin A, iron, folate, and beta-carotene. They keep your hair moisturized without breaking, also great for a healthy scalp and mane.
3. Greek Yogurt
It’s packed with the building block of your lock – protein. Greek yogurt has a nutrient ingredient that helps the flow of blood to your scalp and hair growth. This ingredient is called vitamin B5 (pantothenic acid) which also helps protect your hair against thinning and loss. Keep a close eye on the label of your hair and skin care products, you may recognize pantothenic acid as one of the ingredients.
Related: 9 Healthy Foods for Elegant Skin
4. Iron-Fortified Cereal
A little amount of iron can lead to hair loss. To prevent hair loss, get vital nutrients in fortified cereal, soybeans and lentils, and grains and kinds of pasta. You can also get a lot of nutrients from shellfish, dark leafy greens and, organ meats like liver.
Guava is rich in vitamin C and it protects your hair from breaking. There are 377 milligrams of vitamin C in one cup of guava which is four times more than the daily recommended amount.
6. Sweet Potatoes
Sweet potatoes contain an antioxidant called beta-carotene to fight dull lock. If your hair lost its shine, nothing to worry about. Your hair is prevented from being dry and dull as your body turn beta-carotene into vitamin A. It also helps the scalp gland to produce an oily fluid called sebum that keeps your hair from drying out. Orange vegetables also contain beta-carotene, they are pumpkin, mangoes, carrots, and cantaloupe.
7. Lean Poultry
Your hair goes to the resting phase (also called the telogen phase) when you don’t get enough protein. Older hair falls out since it stops and you can also have hair loss. To reduce hair loss, consume more protein in your diet. Get protein from meat, lean cut of turkey and chicken are great options that are less fat-saturated than sources like pork and beef.
Cinnamon brings nutrients and oxygen in the follicles of your hair. You can sprinkle the cinnamon spice on your toast, oatmeal, and in your coffee. It allows the easy and circulation and flow of blood.
Related: Importance of Fruits & Vegetables
Oysters are zinc-rich minerals. Inadequate zinc in your diet can lead to hair loss, even loss of eyelashes. Hair building cells rely solely on zinc for the best result. You can increase the zinc in your body by consuming crab, fortified cereal, lobster, and beef.
The base of your protein and iron are covered when you regularly eat eggs. They’re rich in biotin, a vitamin that helps hair grow. Insufficient of biotin can lead to hair loss. Additionally, it strengthens brittle fingernails.