Protein Rich Foods To Keep Hair Healthy

The nutrients you eat today help fortify the hair follicle -- from which each strand is born -- and the scalp that surrounds it. Of course, there's more to your hair than what you eat. Smoking, hormonal imbalances, and not enough sleep can also affect how your hair looks and feels. No magic nutrient can make up for those concerns.

Still, you have a lot more leverage than you might think. If you eat a balanced, varied, protein-rich diet that focuses on the following 10 foods, you'll be giving your hair the TLC it needs and deserves.

"I often tell my clients to always remember what you put into your system on the inside is a direct reflection of what is going on outside. As a specialist in hormonal disorders with women who are losing the battle to nutrition. They are clueless on what is going on in their bodies which is one of the reasons why I provide a complete hormonal testing to see if they have any deficiencies which can cause hair loss says, "New Jersey Integrative Health Counselor Gail Thorpe, CA, CHHC, AADP, CEO of the premiere nutritional services at Pampering4life Lifestyle and Wellness Company.

You can still have healthy hair for the New Year just by eating the proper foods to nourish your most important asset your body. The following protein rich foods will give you the nutrients you need to keep your hair healthy.


Salmon

Besides being rich in protein and vitamin D (both are required for strong hair) the omega-3 fatty acids found in this tasty cold-water fish are the true superstar. Your body can't make those fatty acids, which your body needs to grow hair. About 3% of the hair shaft is making up of these fatty acids, which is important for the hair. Omega-3s are also found in cell membranes in the skin of your scalp, and in the natural oils that keep your scalp and hair hydrated.

Other options: If salmon doesn't thrill you, you can also get essential fatty acids from fish like herring, sardines, trout, and mackerel, as well as avocado, pumpkin seeds, and walnuts (see below for more wonderful things about walnuts.)

Walnuts

These are the only type of nut that have a significant amount of omega-3 fatty acids. They're also rich in biotin and vitamin E, which helps protect your cells from DNA damage. Too little biotin can lead to hair loss.

Blueberries

Exotic super fruits may come and go but when it comes to vitamin C, the super nutrient that does wonders for your cells. C is critical for circulation to the scalp and supports the tiny blood vessels that feed the follicles. Too little C in your diet can lead to hair breakage.

Lentils

Tiny but mighty, these legumes are teeming with protein, iron, zinc, and biotin, making it a great staple for vegetarian, vegans, and meat eaters.

Spinach

The iron, beta carotene, folate, and vitamin C in spinach help keep hair follicles healthy and scalp oils circulating.

Sweet Potatoes

Sweet potatoes are a great source of the antioxidant beta carotene, which your body turns into vitamin A which the cells cannot live without. It also helps protect and produce the oils that sustain your scalp, and being low on vitamin A can even leave you with itchy, irksome dandruff.

Greek Yogurt

Cruise the dairy aisle for low-fat options such as Greek yogurt, which is high in hair-friendly protein, vitamin B5 (pantothenic acid -- an ingredient you'll often see on hair care product labels), and vitamin D.