13 Best Foods for Natural Hair Growth and Strength

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This is is what you need to be getting out of food for the sake of your hair:

• Proteins (including iron) and vitamin D are fundamental to hair strength and growth. Hair is 97% protein.
• Iron is involved in the transfer of oxygen to hair follicles. Too little iron (anaemia) can lead to hair loss.
  
• 3% of a hair shaft is comprised of omega-3 fatty acids. Omega-3s cannot be made by the body so they have to be obtained from food.
• Biotin and vitamin E are needed to protect cells from DNA damage. Too little biotin can lead to hair loss.
• Vitamin A is needed for good cell functioning. Too little can lead to scalp problems, e.g. dandruff. It also gives hair a shiny, well-conditioned look.
• B-vitamins are all essential for healthy hair growth. E.g. B6 helps the body absorb other nutrients from food and it nurtures hair follicles for great hair growth and shine.
• Vitamin C is involved in ciculation. Too little can lead to hair breakage.
• Selenium is essential for a healthy, dandruff-free scalp.
• Copper helps to maintain your natural hair color and hair glow.
• A lack of zinc can lead to hair loss even in eyelashes as well as a dry, flaky scalp. It regulates hormones involved in hair growth and thickness.

SALMON

Rich in proteins, vitamin D, B12, iron and omega-3 fatty acids. 

Not a fan of salmon, like me? Great alternatives: trout, mackerel, sardines, herring, avocados.

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EGGS

A great source of protein, zinc, selenium, sulfur and iron and vitamin-B12. 

Alternatives: beef, chicken, fish and pork

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POULTRY

Rich in protein, iron, zinc and B-vitamins.

Alternatives: lean beef

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SPINACH

Rich in iron, beta carotene, folate and vitamin C.

Alternatives: broccoli and other dark leafy greens, e.g. kale.

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LENTILS

Rich in proteins, iron, zinc, and biotin

Alternatives: red kidney beans, edamame.

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GREEK YOGHURT

Rich in vitamin B5 and vitamin D.

Alternatives: milk and cottage cheese.

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BLUEBERRIES

Very rich in vitamin C.

Alternatives: kiwi, tomatoes and strawberries.

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WALNUTS

I hate them but apparently they are the only nuts that are rich in omega-3s! They're also rich in biotin, vitamin E & selenium.

Alternatives: cashews (my fav) and pecans.

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OYSTERS

Rich in zinc. Three ounces has a gob-smacking 493% of your daily zinc requirement.

Some cereals and wholegrain breads are fortified with zinc but obviously they're not as rich in proteins as oysters are.

Alternatives: nuts, beef and eggs.

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SWEET POTATOES

Rich in beta carotene which is converted to vitamin-A.

Alternatives: carrots, cantaloupe, mangoes, pumpkin, apricots.

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CARROTS

Rich in vitamin A and beta-carotene.

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BANANAS

Rich in vitamin B6.

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BROWN RICE

Rich in B-vitamins.

Also a great source of complex carbohydrates. You need the energy from complex carbs to build proteins.

Alternatives: other whole grains

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References: webmd, usnews.com, HuffPo

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