Broadly speaking, hair is dead tissue. The shaft is basically keratin and has no blood supply of its own. However, the hair follicles are very much alive and are supplied with blood and nutrients.
These follicles then help moisturize the hair with sebum, help it to grow healthier and also prevent hair loss when they are strong. All of the nutrition hair needs can be grouped into three classes: healthy fats, vitamins, and zinc. Here are a few foods that can help you get all of them in adequate amounts.1 2
1. Salmon
Salmon is rich in omega 3 healthy fats, vitamin B12, and antioxidants that keep the hair shaft rich. Consume it in sushi, or in its grilled form.
2. Flax Seeds
If you don’t consume fish or seafood, flax seeds are a good alternative that provides omega 3 fats as well as alpha linoleic acid, both of which keep the hair healthy. Consume it in moderation as flax seeds also contain relatively higher amounts of omega 6 fats which are unhealthy.3
3. Olive Oil
Extra virgin olive oil is one of the healthiest fat for your body and hair. Apply a generous amount to the scalp before a bath for a healthy look and sheen. Consume it regularly to help provide the hair follicles with adequate nutrition.4
4. Dark Greens
Dark green vegetables are an abundant source of vitamin A which help the hair shaft to be adequately moisturized by aiding in the production of sebum. Some of the sources include spinach, kale, and broccoli.5
5. Carrots
Carrots are good for the eyes but better for the hair. It is a good source of vitamin A just like dark green vegetables, and they can help heal the hair roots thus helping in preventing breakages.6
6. Bean Sprouts
Bean sprouts are excellent for your hair, and it is time to stop peeling potatoes as they are abundant in them. It contains essential nutrients that are required for healthy hair repair and re-growth. Sprouts such as the mung bean sprout help reduce cholesterol and blood pressure which are key factors in your hair health.78
7. Eggs And Legumes
Vitamin B6 or biotin is another essential vitamin useful for many bodily functions, including the maintenance of good hair health. Eggs are considered to be the golden source of biotin, but legumes and beans serve the purpose just as well. Biotin really is the building block of the hair.9
8. Nuts
Nuts contain zinc that keeps the hair shaft healthy. Since they are also rich in healthy fats it is ample for hair health. A mix of cashews, almonds, and walnuts will suffice.10
9. Wholegrain Cereals
It is always good to stick to whole grain foods rather than go for processed foods. Eat brown rice over white, and whole grain wheat over the regular one or maida. For those that love pasta, whole grain pasta is the best option. The outer covering of these grains contains an abundance of vitamins of the B-complex group. The vitamins are lost when they are extensively processed.11
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