Foods for healthy and shiny hair


Healthy hair needs a range of vitamins and minerals to source the nutrients we want to access; and the good news is that we can find them in some fabulous everyday ingredients! 

For a healthy mane of hair, biotin, also known as vitamin H is an essential mineral along with protein and iron. Omega 3 which contains fatty acids is found in the cells that line the scalp keeping your hair hydrated and lustrous. Good hair also needs good amounts of vitamin A which acts as a natural conditioner for all hair and scalp which is often referred to as sebum. A lack of sebum results in an itchy scalp and dry hair.

And then of course the all-important zinc which makes up hundreds of the enzymes in the body responsible for so many functions, one of which includes regulating the building of protein, again, essential for healthy hair and scalp.

So here is a list of foods that you should add to your food groups specifically for healthy, glossy, beautiful fuller hair.

  • Biotin includes egg yolk salmon, nuts, seeds, whole grains, and bananas.
  • Dark Green Vegetables – Spinach, broccoli, and Kale to name a few are packed with vitamins A & C which help in sebum production, the natural oils produced on the scalp.
  • Avocados – High in Omega-3 fatty acids help moisturize your hair and scalp promoting hair that is silky and shiny. If you’re not big on avocado then Salmon, sardines, mackerel, or nuts like almonds and walnuts also fall into this category. Seeds such as chai and pumpkin also contain Omega 3 fatty acids, though to a lesser extent.
  • Blueberries – These are widely known as the “super” antioxidant food. They are very high in Vitamin C that helps create a healthy scalp
  • Beans & Lentils – provide not only a source of protein but also iron, zinc, and biotin which are needed for strong healthy hair.
  • Oysters – contain are a good source of Zinc that helps the production of androgens. Other good sources of Zinc are clams, wholegrain bread, brown rice, wholegrain breakfast cereals, along with a handful of nuts and seeds a day.
  • Meat-eating lean meat not only provides the protein that your hair requires but also increases your iron. Women with an iron deficiency tend to experience hair thinning or hair loss. So, make sure you include protein whether it is plant-based or from meat, in your diet.
  • Eggs – are rich in protein, but egg yolks are an excellent source of B vitamin Biotin. Hair shedding has also been linked to a deficiency in biotin. No more white egg omelets, please!
  • Calcium – Make sure you include calcium in your diet. This important mineral is good for your bones and your hair.
  • Orange coloured vegetables – Our hair really needs the vitamin A found in these. Think sweet potato, carrots, pumpkin, and red capsicum.

What you eat can have a big impact on your hair, skin, and nails. You can eat your way to beauty from the inside out!


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