If you are not consuming enough protein in your diet, your hair is likely to become dry, brittle and weak. In order to have a strong hair, you need to balance vitamins and minerals to supply hair with all that it needs to remain healthy and shiny.
Biotin is a water-soluble B vitamin. Too little biotin can cause brittle hair and may lead to hair loss. Include biotin rich foods such as whole grains, liver, egg yolk, soy flour and yeast. If you still feel that the food intake is not sufficient you can try to supplement with Biotin in pills once a day.
Nuts (Vitamin E)
The sun can damage our hair just like it can damage our skin so ensure you eat foods rich in vitamin E to provide protection for your hair. Nuts (almonds, walnuts, brazil nuts) are nutritional powerhouses, providing zinc and selenium as well as vitamin E, so try to include them as part of a balanced diet.
Fish (Omega 3)
Fishes like salmon and sardines are packed with healthy Omega-3 fatty acids. Omega-3s are found in the cells that line the scalp and also provide the oils that keep your scalp and hair hydrated. Look out for oily fish such as salmon, herring, sardines, trout and mackerel and plant sources including avocado, pumpkin seeds and walnuts.
It’s packed with proteins, the building block of your locks. It has also an important ingredient, vitamin B5 that helps with blood flow to your scalp and hair growth. It also helps against hair thinning and loss.
Packed with vitamin A and iron, spinach leaves – as any other dark green leafy vegetables, can prevent your hair from breaking, keeping moisturized and strong. If you’re not a big fan of spinach, you can try Kale.
Kiwi, Guava or Blueberry
Vitamin C aids the absorption of iron in the system. Foods with high amount of vitamin C are great to eat in conjunction with iron-rich foods. Most importantly for the hair, vitamin C stimulates the production of collagen that strengthens your locks. Believe it or not, Kiwi and Guava contain more of the vitamin that a regular orange.