The Best Foods For Healthy Hair That Shines

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The Best Foods For Healthy Hair That Shines

Fruits and vegetables are full of vitamins, minerals, and antioxidants—many of which have been shown to support the hair. “Micronutrients are major elements in the normal hair follicle cycle, playing a role in cellular turnover, a frequent occurrence in the matrix cells in the follicle bulb that are rapidly dividing,” states a recent scientific review on the role vitamins and minerals play in hair loss. “Vitamins and minerals are important for normal cell growth and function and may contribute to hair loss when they are deficient.”

The essential nutrients for hair

To see how important fruits and vegetable are, Robles points to the humble leek. “Leeks are a vegetable of the same genus as garlic or onion,” she notes. “One of the distinguishing characteristics of these plants is their strong, pungent flavor, produced by sulfur compounds, and they stand out for their vitamin K, vitamin C, and manganese content.”

Like all plant foods, leeks also stand out for their phytonutrient content, which Robles describes as “compounds that have bioactive effects that intervene in metabolic processes and can be beneficial to health.”

And guess what? All of the nutrients in link are integral for supporting good hair health—especially because they work in tandem with other essential, hair-healthy nutrients. For example, vitamin K helps protect hair from environment damage and prevents scalp calcification, while manganese helps support the thyroid and hormone health. And, “vitamin C plays an essential role in the intestinal absorption of iron due to its chelating and reducing effect, assisting iron mobilization and intestinal absorption,” the aforementioned scientific review states. “Therefore, vitamin C intake is important in patients with hair loss associated with iron deficiency.”

But that’s not all. Along those same lines, other minerals and vitamins like zinc, biotin and folic acid have also been proven to be especially beneficial to hair, as have macronutrients like healthy fats and lean protein, which help hydrate the hair with lipids and support the production of hair-strengthening keratin, respectively.

The best foods to eat for healthy hair

This is all to say that consuming a diet that emphasizes macro and micronutrients from a wide variety of foods can be a real game-changer for the health of the hair. You want to eat the rainbow, so to speak—lots of leafy greens, legumes, whole grains, fruits, vegetables, proteins, and healthy fats—to reap the benefits of as many vitamins, minerals, lean proteins, and healthy fats as you can.

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