Foods That Will Improve Your Hair Health
By Nick Hadji
1 year ago
1. Chicken
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Chicken contains B vitamins which are great for promoting hair growth. B vitamins include biotin and niacin which both help to stimulate hair growth and keep your hair looking healthy and nourished. Grilled chicken is a great way to get these vitamins in, with around 8.9mg of vitamin B3 per three ounces.Original content sourced from Femanin.com2. Chia Seeds
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For tiny little seeds, chia seeds are very high in protein, healthy fats and zinc. They are a great addition to your diet if you want to keep you hair looking healthy or if you want it to grow. Sprinkle a few in your smoothie or on your overnight oats and that will be your daily boost.3. Oysters
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Oysters are a great source of zinc, but are an acquired taste that not everyone may have access to. Just from one medium oyster, a woman could get 96% of her daily zin intake! If you lack zinc in your diet, it could lead to telogen effluvium, which is reversible cause of hair loss from lack of nutrients in your diet.4. Collagen
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Collagen is the most recent hair hype. It is thought to be one of the very best things you can put into your diet for hair health and growth. Collagen gives hair is strength and skin its elasticity, and your natural collagen stores will decline with age, making it a great idea to take it in supplement for or even get it from bone broth.5. Brussels Sprouts
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Brussels sprouts are rich in folate, which encourages cell division. This means it will promote stronger and healthier hair if your diet is rich in folate. Those will low folate levels might notice their hair is brittle and may even appear to be thinning.6. Avocado
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We all know by now that avocado is a source of heathy fat, and a tasty one too. Healthy fats are key when it comes to hair growth but our bodies can't produce them on their own, so we need to rely on our diet. Avocados are a great source of omega-3 fatty acids which will nourish your hair follicles and give your locks a healthy glow.7. Kale
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Another food thats rich in antioxidants is Kale. Free radicals can damage your skins collagen supply and antioxidants are there to be prevent that from happening. Kale is known as a superfood and is also high in vitamin A, making it a great food to help keep your hair healthy.8. Chickpeas
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One cup of chickpeas contains a very high amount of folate, which we know is needed in abundance to avoid our hair becoming brittle, breaking and even thinning. They are conveniently a very versatile ingredient and can also be a great source of protein for those following veggie or vegan diets.9. Seaweed
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Seaweed contains iodine which is not something found in a lot of other foods. Iodine is necessary for a healthy thyroid, which in turn is important for hair health. It also helps fight against enzymes that cause hair loss, so it really does work wonders and something you should consider putting in your diet!10. Sardines
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Possibly not the fish you wanted to see feature on this list as it's got quite the acquired taste, but sardines are incredibly nutritious. They are full of omega-3 fatty acids and vitamin D which both help hair health. Vitamin D supports the development of hair follicles and is important in supporting hair growth.11. Peas
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Peas are readily available both fresh and dried and should be implemented into your diet now. These nutritious pulses are full of vitamins to promote healthy hair. They will help to maintain your protein sources, while keeping you folate levels high to encourage hair to grow.12. Nuts
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Nuts, in particular almonds and walnuts, are great for your hair and its health. A handful of almonds as your afternoon snack will go a long way in promoting hair growth, as they contain biotin which certainly prevents hair loss and is shown to stimulate hair growth too.13. Salmon
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Salmon contains those all important fatty acids like omega-3. It also has protein and B vitamins! So an all rounder when it comes to hair health. They will encourage hair growth and maintain its healthy glow, all while ensuring you have a nutritious and tasty meal to keep you full.14. Lentils
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Legumes like lentils are a great source of protein, especially if you follow a plant based diet which is much more common these days. Our hair follicles are made up of protein so naturally we need to keep these resources replenished. Pulses like lentils are full of protein, folate and B vitamins so a great concoction for your hair.15. Broccoli
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Broccoli is a cruciferous vegetable that contains a large variety of vitamins. It has vitamins A and C, which will help to moisturise your hair and scalp by encouraging the production of sebum. It also contains calcium which will help to strengthen hair follicles.16. Pumpkin Seeds
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Zinc is found in abundance in pumpkin seeds and is very important in preventing hair loss, as it works to maintain your hair health. Pumpkin seeds also contain those all important fatty acids so try and work these into your meal times or snacks on the go.17. Citrus
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Vitamin C! The one we get from oranges and lemons and other citrus fruits. Vitamin C promotes many health benefits and hair is just one of them. It works by protecting and maintaining collagen stores, which we know is key for hair growth. It also works as an antioxidants, so it will fight off damaging free radicals.18. Spinach
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Vitamin A can be found in spinach and we know it is an antioxidants that can regulate cell turnover and oil production, meaning it keeps hair growing in a healthy way and also keeping that hair moisturised. Spinach is a great source of vitamin A, but be careful not to over do it, as too much vitamin A can start to have the opposite effect and promote hair loss!19. Greek Yoghurt
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Greek Yoghurt is high in protein, so it will fill you up, but it's also high in vitamins and minerals like zinc. Zinc is great for maintaining healthy hair and is readily available in many types of food, so easy to get into your diet. You can even combine your yoghurt with berries and chia seeds for a hair health cocktail!20. Eggs
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Our hair is made up of protein, and this protein needs to be maintained. Biotin is great for doing this, and since eggs are a huge source of both protein and biotin then they make a perfect hair food! Enjoy them any way you fancy, as long as you're getting your eggs in!21. Papaya
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Similar to citrus fruits, papaya is filled with vitamin C which helps to protect our dwindling collagen stores. Just a small cup of the fruit gives us a very high amount of vitamin C! Also high in fibre and carotenoids, these contribute to keeping our scalp healthy too.22. Bell Pepper
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Another food that's high in vitamin C is the bell pepper! With yellow bell peppers containing more than double the amount of vitamin C than a red pepper and nearly four times the amount as a green pepper! Something you can slip into every meal or have as a snack, they will benefit your hair tremendously!23. Sweet Potatoes
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Sweet Potatoes contain beta carotene which is a forerunner to vitamin A. It does a similar job of promoting a healthy scalp and promoting hair growth. You also get many other benefits from sweet potatoes as they are great for gut health and a good source of fibre.24. Buckwheat
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Buckwheat is a 100% whole grain and is jam packed with nutrients. It has zinc, iron and B vitamins, all of which we know helps keep our hair nice and healthy. It also contains 'silica' which you may not have heard of, but it's known as the 'beauty mineral' as it helps to prevent hair thinning and it works to strengthen hair. It can only be found in 100% whole grains.25. Berries
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Berries have many, many benefits. For your hair, the antioxidants they contain can help fight off harmful free radicals. They also contain vitamin C, which has antioxidant properties. Just one small cup of strawberries can give you all of your daily vitamin C needs!26. Beans
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Beans are full of minerals such as zinc, iron and biotin. Biotin's role is to strengthen keratin, which makes up your hair, skin and nails. Therefore, it will make your hair stronger and less breakable which will automatically keep your hair looking better!27. Mackerel
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Mackerel is another type of fish that is rich in those all important fatty acids. You can get all the omega-3 you need from your diet if you eat the right stuff, negating the need to take expensive supplements each day. It's also a great source of protein, vitamin D3 and B vitamins.28. Flaxseeds
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You only need a small amount of flaxseeds in your daily diet to get a large amount of omega-3 fatty acids. Two tablespoons will give you more omega-3 than half a fillet of salmon. Sprinkle these on your porridge or pop them in your smoothies to give your hair a boost.29. Soybeans
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Soybeans contain spermidine, which is a compound shown to encourage hair growth. You can even take this as a nutritional supplement if you don't want the beans. It works by keeping the hair follicle in its active growth stage for longer than normal.30. Red Meat
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