Food Remedies For Healthy Hair

By Rose Hong, MA

Food is the first defense again any disease. This is the teaching from the first Chinese medicine book, Yellow Emperor Inner Canon by Huangdi Neijing written 2,000 years ago.

“Just like every other part of your body, the cells and processes that support strong, vibrant hair depend on a balanced diet,” said New York nutritionist Lisa Drayer, MA, RD, author of The Beauty Diet.

The condition of your hair and skin is simply a reflection of your inner health. In addition to genetic factors, smoking, hormonal imbalances and not enough sleep can also affect how your hair looks and feels. No magic nutrient can make up for those concerns. However, if you eat a balanced, varied, protein-rich diet that focuses on the following foods, you'll be giving your hair the vital nutrients it needs and deserves.

Salmon

High in protein and vitamin D (both are key to strong hair) the omega-3 fatty acids found in this tasty cold-water fish are essential for your body to grow hair. 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.

Walnuts

Walnuts are a great source of Omega-3 fatty acids from a plant-based source. They're also rich in biotin and vitamin E, which help protect your cells from DNA damage and keep your hair rich and lustrous.

Oysters

Oysters are rich in zinc. A lack of which can lead to hair loss even eyelashes, as well as a dry, flaky scalp. Three ounces has a whopping 493% of your daily value.

Sweet Potatoes

Sweet potatoes are a great source of the antioxidant beta-carotene. It helps protect and produce the oils that sustain your scalp, and being low on vitamin A can even leave you with itchy, irksome dandruff.

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.

Spinach

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

Lentils

Legumes are rich in protein, iron, zinc and biotin, making it a great choice for vegetarian, vegans and meat eaters.

Blueberries

Blueberries are a vitamin C super star. C is critical for circulation to the scalp and supports the tiny blood vessels that feed the follicles. Too little C in your diet can lead to hair breakage.