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Thursday, July 24, 2025

YOUR DAI­LY HEALTH

Tasty tips for great hair

by

20120226

Eat­ing right can help make your hair shine. And luck­i­ly, lots of the picks that are good for your body's health are good choic­es for your hair. Choose the right foods, such as the ones list­ed here, and you'll have beau­ti­ful hair to com­ple­ment your healthy physique.

• Salmon. Fish is full of pro­tein, which is the chief com­po­nent of hair. Oily fish like salmon con­tains ben­e­fi­cial omega-3 fat­ty acids that can help pre­vent a dry scalp, as well as vi­t­a­min B-12 and iron.

•Beef, lamb and oys­ters. These foods can sup­ply your body with zinc, which can give your hair a boost.

• Chick­en and turkey. Poul­try is packed with pro­tein; it's al­so rich in iron.

• Eggs. Eggs are an­oth­er food that's rich in pro­tein; they're al­so a good source of vi­t­a­min B-12 and bi­otin.

• Milk, yo­gurt, and cheese. Dairy prod­ucts are plen­ti­ful sources of cal­ci­um and pro­tein. Choose low-fat or fat-free ver­sions so your waist­line and hair can both ben­e­fit.

• Nuts. Cashews, pecans and al­monds are full of zinc. Wal­nuts con­tain zinc too, along with al­pha-linolenic acid. And Brazil nuts pro­vide the min­er­al se­le­ni­um, which can help keep your scalp healthy. Many nuts con­tain B vi­t­a­mins as well.

• Flaxseed. Add ground flaxseed to ce­re­al to boost your con­sump­tion of ben­e­fi­cial omega-3s.

• Sun­flower seeds. Choose these for a snack - it has ben­e­fits for your hair be­cause of its B vi­t­a­min con­tent.

• Olive oil. This healthy oil con­tains ben­e­fi­cial vi­t­a­min E, so use it for your saut&ea­cute;s as well as your sal­ads.

• Lentils and kid­ney beans. Legumes like these sup­ply the pro­tein your hair needs for growth; in ad­di­tion, they pro­vide iron, zinc and the B vi­t­a­min bi­otin.

• Whole grains. Whole grains are full of B vi­t­a­mins, iron and zinc. The foods to choose are whole-grain breads, break­fast ce­re­als and pas­ta. Oth­er good whole-grain sources are oat­meal, brown or wild rice, buck­wheat and pop­corn (skip the but­ter, though).

• Av­o­ca­do. Eat av­o­ca­do to get a good dose of vi­t­a­min E - pass the gua­camole!

• Broc­coli, spinach, and chard. Dark green leafy veg­gies are full of vi­t­a­mins A and C. Your body us­es these foods to pro­duce se­bum, the oily se­cre­tion on your scalp that works like con­di­tion­er. These veg­gies al­so pack iron and cal­ci­um.

• Car­rots, squash and sweet pota­toes. The vi­t­a­min A in or­ange veg­eta­bles can help keep your scalp healthy. Apri­cots are a good choice, too.

• Cau­li­flower and cab­bage. These veg­eta­bles pro­vide sil­i­ca, a min­er­al that may help pro­tect your hair against loss and break­age.

• Onion and gar­lic. Your hair will ben­e­fit from the bioflavonoids con­tained in these fla­vor­ful al­li­um veg­eta­bles.

• Or­anges and grape­fruit. All the cit­rus fruits, in fact, are good sources of vi­t­a­min C, which helps your body ab­sorb iron.

• Wa­ter. Drink plen­ty of wa­ter to keep your hair-and your body-well hy­drat­ed.

A bal­anced di­et that's heavy on fruits, veg­eta­bles, whole grains and low-fat dairy foods is a great choice for the health of both your body and your hair.

Choose a mix of the foods on this list to en­sure a healthy head of hair. If you're con­sid­er­ing tak­ing sup­ple­ments to make sure you're get­ting enough of any of these vi­t­a­mins or min­er­als, talk to your doc­tor. Some can be dan­ger­ous in high dos­es.


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