Ever heard of the saying beauty is only skin deep? Well on many levels this is true, but did you know that a good diet of clean healthy foods is not only good for your insides, but can also do wonders for your skin and hair too.

Healthy and strong hair is something that everyone desires. Continuous hair-fall, dandruff and other problems associated with hair also indicate lack of necessary nutrients in our body. Having healthy food is one way to gain healthy hair.

Fruits

A diet that is rich in a variety of fruits has many health benefits, and these foods are excellent sources of the vitamins necessary for strong follicles. For example, citrus fruits and juices are a good source of vitamin C, which is responsible for producing the connective tissues in your follicles that keep them strong. Papayas, cantaloupes and mangoes are three other excellent ways to get your vitamin C, and they provide good doses of vitamin A as well. Your follicles need vitamin A to ward off damage caused by free radicals, which can impair their strength and lead to dry, brittle strands.

Green Vegetables

Popeye the Sailor Man didn’t eat all that spinach for healthy hair, but he could have. Spinach, like broccoli and Swiss chard, is an excellent source of vitamins A and C, which your body needs to produce sebum. The oily substance, secreted by your hair follicles, is the body’s natural hair conditioner.

Salmon

Salmon is one of the wonder food for hair care which is highly rich in omega-3 fatty acids. Salmon is also rich in iron and vitamin B-12. Omega-3 fatty acids provides the required support to our scalp’s health and that’s why no other food can beat salmon when it comes to beauty punch. Omega-3 fatty acid’s deficiency can lead to dull looking hair or dry scalp which are weak enough to fall. You can also include 2 tablespoon Flaxseed in your diet which are a natural source of plant based omega-3 fats.

Poultry Products

Poultry products are extremely rich in protein and they are known to supplement our body’s protein demand. Turkey’s chicken or eggs are extremely good for your hair’s grown. Low quality protein or protein deficiency can lead to loss of hair color or weak brittle hair. Poultry products filled with protein also consists of high degree of bio-availability which helps the body to reap it’s benefits.

Nuts

Nuts, walnuts are known to provide thickness & volume to our hair. Nuts are also responsible to make our hair shinier. Loaded with selenium, Brazil nuts consist essential minerals to help the health of our scalp. Walnuts are rich in alpha-linolenic acid and omega-3 fatty acids which are known to condition your hair. Cashews, almonds, pecans are rich in zinc required to make your hair stronger. Zinc deficiency can make your hair week which can further result in hair shedding.

Lentils & Beans

Believe me or not but lentils and legumes like kidney beans are vital for your hair care because they provide ample protein, zinc, biotin and iron which are required for hair growth. Sometimes brittle hair are also caused by biotin deficiency. Add 3-5 cups of beans and lentils in your weekly diet to supplement your protein requirement thus helping your hair grow stronger.

Oysters

Since ages oysters are known for being aphrodisiac but they are also helpful in growing stronger and healthy hair. Oysters consist plenty of zinc which is also a powerful antioxidant responsible for boosting hair growth. Although, eating Oysters weekly is not feasible but you can still supplement it with beef and lamb which are also rich in zinc.

Protein

Protein intake is important for many reasons, notably when it comes to hair and nails. Both “are made of structural proteins known as keratin, so adequate dietary protein is important for providing the building blocks for growing strong hair and nails,” explains DiBona. Lean meats are the easiest way to pack protein into your diet—just make sure to steer clear of any that are overly fatty.

Carrots

It is well known that carrots are good for one’s vision. The reason is beta carotene in this vegetable which is a form of Vitamin A. However, this Vitamin does a bigger job than just working on vision; it influences different organs and hair in particular.

Low-Fat Dairy Products

To supplement your body’s calcium requirement you should add low-fat dairy products in your daily diet. Low fat dairy products like yogurt, skim milk contains casein and calcium which are quite high in protein. Eating yogurt or cheese daily even as snacks will help improve your hair strength.

Whole Grains

Whole grain foods like cereals, fortified whole grain or whole grain supplements a hair healthy dose of vitamin B, iron and zinc. Whole grain food are also good to provide quick energy boost.