Best Food For Healthy Glowing Hair

Salmon

Besides being rich in protein and vitamin D (both are key to strong hair) the omega-3 fatty acids found in this tasty cold-water fish are the true superstar. Your body can't make those fatty acids, which your body needs to grow hair. About 3% of the hair shaft is make up of these fatty acids. Omega-3s are also found in cell membranes in the skin of your scalp, and in the natural oils that keep your scalp and hair hydrated.

N/B: If salmon doesn't thrill you, you can also get essential fatty acids from fish like herring, sardines, trout, and mackerel, as well as avocado, pumpkin seeds, and walnuts

Walnuts

have a significant amount of omega-3 fatty acids. rich in biotin and vitamin E, which helps protect your cells from DNA damage.

Oysters

Oysters are rich in zinc, a lack of which can lead to hair loss (even in your eyelashes), as well as a dry, flaky scalp. Three ounces has a whopping 493% of your daily value. You can get some zinc through fortified cereals and whole grain breads, but oysters can boast a good level of protein too.

N/B: Get your fill of zinc with nuts, beef, and eggs.

Sweet Potatoes

Sweet potatoes are a great source of the antioxidant beta carotene, which your body turns into vitamin A. produces the oils that sustain your scalp, and being low on vitamin A can even leave you with itchy, irksome dandruff.

N/B: Carrots, cantaloupe, mangoes, pumpkin, and apricots are all good sources of beta carotene.

Eggs

A great source of protein, eggs are loaded with four key minerals: zinc, selenium, sulfur, and iron. Iron is especially important, because it helps cells carry oxygen to the hair follicles, and too little iron (anemia) is a major cause of hair loss, particularly in women.

N/B: chicken, fish, pork, and beef.

Spinach

The iron, beta carotene, folate, and vitamin C in spinach help keep hair follicles healthy and scalp oils circulating.

N/B: Try similarly nutrient-rich dark, leafy vegetables such as broccoli, kale, and Swiss chard.

Lentils

Tiny but mighty, these legumes are teeming with protein, iron, zinc, and biotin, making it a great staple for vegetarian, vegans, and meat eaters.

N/B: Toss other beans such as soybeans (the young ones are called edamame) and kidney beans into your soup or salad.

Yogurt

Is high in hair-friendly protein, vitamin B5 (pantothenic acid -- an ingredient you'll often see on hair care product labels), and vitamin D. Emerging research links vitamin D and hair follicle health.

N/B: Cottage cheese, low-fat cheese, and skim milk also fit the bill.

Poultry

This everyday entree is extraordinary when it comes to protein, as well as hair-healthy zinc, iron, and B vitamins to keep strands strong and plentiful. Because hair is nearly all protein, "foods rich in protein are literally giving you the building blocks for hair.

N/B: Lean cuts of beef are another good source of lean protein.