Healthy Diet: What you eat can help your hair stay strong and shiny. Specific nutritional deficiencies can affect your hair and even cause hair loss. You should be eating foods high in essential fatty acids especially omega 3 fatty acids, this is very important for healthy hair, nails and skin.
Essential fatty acids
- Salmon, tuna, mackerel, and other fatty fish
- Flaxseed oil
- Walnuts and almonds
Vitamins such as B6, B12 and folic acid are important for healthy hair.
- B6 – Bananas, Potatoes, Sweet Potatoes and Spinach
- B12 – Meat, Poultry, Fish, and Dairy products
- Folic acid – Citrus fruits, tomatoes, Whole grains, Beans and lentils
Proteins are also critical for keeping hair healthy
- Fish
- Chicken
- Eggs
- Soy products
Magnesium and Zinc are also good for healthy hair.
Eating a wide variety of legumes, nuts, whole grains, and vegetables will help you meet your daily dietary need for magnesium. For Zinc, Oysters contain more zinc per serving than any other food. Red meat and poultry provide the majority of zinc in our diet. Other good food sources include beans, nuts, certain types of seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products You can take a