Beautiful shiny hair requires more than a good shampoo and conditioner. Healthy hair relies on certain essential nutrients, including protein, omega-3 fatty acids, iron, zinc, calcium, biotin and vitamins A, C, E, and D.
I know that's a lot of vitamins and minerals and so on, but eating a healthy balanced diet should provide you with all these nutrients. But, just to be sure, I've found 6 foods that are especially beneficial.
Salmon and tuna are rich in protein, omega-3 fatty acids, and vitamin D, but even though they’re rich in omega-3 fats, they’re not high in total fats or calories. Add salmon or tuna to a fresh green salad or enjoy them as sushi. Canned tuna and salmon can be kept on hand and used in a number of recipes. Herring, sardines, and trout are also rich in omega-3s.
Dark Leafy Greens
Spinach, Swiss chard, and kale are excellent sources of vitamin A, iron, calcium and vitamin C. They’re also low in calories so they’ll also help you keep a trim waistline. Use raw green as a base for your salads or sauté them with a little olive oil and garlic and serve as a healthy side.
Almonds, pecans, and walnuts are rich in plant proteins, biotin, minerals and vitamin E. Walnuts are also a good source of omega-3 fatty acids. Eat raw walnuts as a snack or top your salads with toasted pecans. Sprinkle some almonds on green beans or other cooked veggies.
Sweet Potatoes and Yams
Sweet potatoes and yams are packed with vitamin A, plus they contain vitamin C, iron, and calcium. Serve whipped sweet potatoes as a tasty side dish or bake sweet potatoes and top them with a small amount of molasses to add even more calcium.
Dry beans, lentils, and soy are all rich in protein, zinc, iron and biotin. Baked beans can be used as a topping for baked white or sweet potatoes. Or serve lentil soup with a fresh green salad.
Oysters are extremely high in zinc plus they’re a rich source of protein. Enjoy raw oysters on the half shell, prepared as Oysters Rockefeller, or make oyster stew for dinner.