This is is what you need to be getting out of food for the sake of your hair:
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.
Rich in iron, beta carotene, folate and vitamin C.
Alternatives: broccoli and other dark leafy greens, e.g. kale.
Rich in proteins, iron, zinc, and biotin
Alternatives: red kidney beans, edamame.
Rich in vitamin B5 and vitamin D.
Alternatives: milk and cottage cheese.
Very rich in vitamin C.
Alternatives: kiwi, tomatoes and strawberries.
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.
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.
Rich in beta carotene which is converted to vitamin-A.
Alternatives: carrots, cantaloupe, mangoes, pumpkin, apricots.
Rich in vitamin A and beta-carotene.
Rich in vitamin B6.
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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By Heather Katsonga-Woodward