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20 superfoods for healthy hair

Last updated on: July 26, 2011 16:45 IST

Image: Basic hair facts
Photographs: Gud2Eat.com Gud2Eat.com

Last week we told you about 30 foods for glowing complexion. Today we list out 20 foods that can help you keep your hair healthy without going to a nutritionist or dietician. Read on...

Basic hair facts

Health of hair follicles is determined by the amount of essential nutrients that it is fed like Protein, Iron, Zinc, Sulfur, B Vitamins, Essential fatty acids, especially Omega-3 and Oleic acid (or Omega 9).

Courtesy: Gud2eat.com

20 superfoods for healthy hair

Image: Healthy hair requires a variety of nutrients
Photographs: Gud2eat.com

Healthy hair requires a variety of nutrients.

Vitamin A, Vitamin C, Vitamin E, Niacin, Vitamin B5, Vitamin B6, Vitamin B12, Iron, Zinc, Silica, Sulphur and Germanium are required for healthy hair.

20 superfoods for healthy hair

Image: Water keeps your hair silky and shiny
Photographs: Gud2eat.com

Water keeps your hair silky and shiny.

Drink plenty of water. This will rehydrate your scalp and follicles and ensure the blood is circulating well to feed the hair with vital nutrients.

20 superfoods for healthy hair

Image: Dark green vegetables are super food for hair
Photographs: Gud2eat.com

Dark green vegetables are super food for hair.

Spinach, Broccoli and Swiss chard contain Vitamin A, Vitamin C, and Calcium which are important for hair growth.

20 superfoods for healthy hair

Image: Almonds are superfood for hair health
Photographs: Gud2eat.com

Almonds are super food for hair health.

Almonds has Protein, Iron and Vitamin E which are all essential for healthy hair. Vitamin E helps strengthens the hair roots and prevents hair fall. Other Vitamin E foods are Peanuts, Pulses, Spinach, Papaya.

20 superfoods for healthy hair

Image: Eat Walnuts for thick, shiny hair
Photographs: Gud2eat.com

Eat Walnuts for thick, shiny hair.

Almonds contain Vitamin E that improves blood circulation to the scalp that is essential for hair growth. Almonds are good source of Zinc that is critical for hair health as it helps build hair Protein.

20 superfoods for healthy hair

Image: Poultry is good for hair health
Photographs: Gud2eat.com

Why is Poultry good for hair health?

Poultry meats are rich in high quality Protein and Iron that are hair nutrients important for new hair growth. Hair becomes brittle and weak if diet is Protein deficient or if Protein is of low quality.

20 superfoods for healthy hair

Image: Eggs boost new hair growth
Photographs: Gud2eat.com

Do eggs boost new hair growth?

Eggs scrambled or fried both are good for healthy hair as they are rich in protein and contain Biotin and Vitamin B12. Egg protein is considered high quality Protein and is excellent for hair growth and hair strength.

20 superfoods for healthy hair

Image: Skimmed milk is food to choose for healthy hair
Photographs: Gud2Eat.com

Skimmed milk is food to choose for healthy hair.

It contains whey and casein both are high-quality protein sources required for healthy hair. Skimmed milk is a great source of Calcium, an important mineral for hair growth.

20 superfoods for healthy hair

Image: Lentils are good for hair health
Photographs: Gud2Eat.com

Lentils are good for hair health.

Lentils provide plentiful Protein to promote hair growth. Lentils contain Iron, Zinc, and Biotin which are nutrients that are essential to keep your hair healthy.

20 superfoods for healthy hair

Image: Eat nuts for thick, shiny hair
Photographs: Gud2Eat.com

Eat nuts for thick, shiny hair.

Walnuts contain Alpha Linolenic Acid that helps condition your hair. Almonds, Walnuts, Cashews, contain Zinc that helps build hair Protein and Brazil nuts are rich in Selenium that protects your scalp.

20 superfoods for healthy hair

Image: Chicken is good for hair health
Photographs: Gud2Eat.com

Why is chicken good for hair health?

Chicken is rich in high quality protein and iron that are hair nutrients important for new hair growth. Chicken also contains iron with a high degree of bio-availability which is vital for the blood circulation in the scalp.

20 superfoods for healthy hair

Image: Cashews are good for hair health
Photographs: Gud2Eat.com

Cashews are good for hair health.

Cashews are good source of zinc that is critical for hair health as it helps build hair protein. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu.

20 superfoods for healthy hair

Image: Soy foods help strengthening your hair
Photographs: Gud2Eat.com

Do soy foods help strengthening your hair?

Soy foods contain high quality protein which is essential for healthy hair. Protein rich foods help strengthen the hair follicles and prevent the hair from falling out. Try soy milk, tofu, miso or soy beans.

20 superfoods for healthy hair

Image: Nutrients for dry and brittle hair
Photographs: Gud2Eat.com

What nutrients to eat for dry and brittle hair?

You can give back your hair its strength and luster by including plenty of foods that contain Omega 3  fatty acids like Tuna, Sardines, Salmon, Herrings and Mackerel or Flaxseeds, Nuts, Olives and Avocados.

20 superfoods for healthy hair

Image: Silica found in foods is vital for hair strength and hair growth
Photographs: Gud2Eat.com

Can foods help strengthen my hair?

Silica is a trace mineral found in foods is vital for hair strength and hair growth. Silica rich foods are rice, oats, strawberry, onion, cabbage, cucumber, cauliflower and green leafy vegetables.

20 superfoods for healthy hair

Image: Foods for greasy or oily hair
Photographs: Gud2Eat.com

Foods for greasy or oily hair.

If your hair is too oily you may lack in B Vitamins. B Vitamin rich foods include whole grains, nuts, seeds, dairy products, eggs, wheatgrem, legumes and green, leafy vegetables. Try to avoid oily foods.

20 superfoods for healthy hair

Image: Whole grain bread, food for healthy hair
Photographs: Gud2Eat.com

Whole grain bread, food for healthy hair.

Zinc in whole wheat bread helps build hair protein; Iron helps increase blood circulation leading to healthy hair growth; Biotin, niacin, vitamin B6, vitamin B12 are vital for hair growth and help prevent hair loss.

20 superfoods for healthy hair

Image: Choose oysters to boost your hair health
Photographs: Gud2Eat.com

Choose oysters to boost your hair health.

Eating oysters boosts hair health as it contains zinc that is critical for hair health as it helps build hair protein. You can also get zinc from whole grains, nuts, beef and lamb.

20 superfoods for healthy hair

Image: Broccoli is good for healthy hair
Photographs: Gud2Eat.com

Why is broccoli good for healthy hair?

Broccoli is rich in vitamin A that stimulates secretion of Sebum (the oily substance) that is the body's natural hair conditioner. Vitamin C, vitamin E, iron and calcium in broccoli are also important for hair growth.