Top Foods for Healthy Hair
In order for hair
to grow thick and healthy, it needs a constant, nutrient-rich supply of blood to its follicles. The best healthy hair diet includes adequate amounts of:
- Essential Fatty Acids (EFAs)
- B vitamins
Essential Fatty Acids (EFAs)
To ensure that you are getting enough EFAs in your diet, eat foods rich in omega-3 fatty acids
, like flaxseeds (4ñ6 tablespoons per serving) and cold-water fish, such as salmon, trout, or halibut (three times a week).
The best food sources of zinc are wheat germ, oysters, pumpkin seeds, and high protein foods such as chicken breast, eggs, and fish. You can also take 15 mg of a zinc supplement each day to ensure that you are getting enough of this mineral.
For rich sources of B-complex vitamins (especially niacin and biotin), you can turn to a variety of foods, including chickpeas, bananas, and romaine lettuce. Other good sources include brewer’s yeast, beans, peas, kelp, mushrooms, whole grains, nuts, and seeds. If you are supplementing, be sure you’re getting at least 10 mg of niacin, and 1,500 mcg of biotin every day.