by Sara Williams

Created on: August 08, 2009

If it sounds as though there are foods or vitamins that are considered healthy for every part of your body, then the short answer is: yes! Since the body is a system of many parts, each has somewhat different needs that a healthy and complete diet will help keep in optimal shape. While many claims are dubious, there are plenty which are not. This article is an overview of which foods people should eat to keep their hair healthy.

Foods rich in Omega-3 fatty acids are one source of the fats needed for healthy hair growth, particularly in the scalp. These healthy fats keep the scalp from become dry and itchy, which can lead to damaged hair. The best food source of Omega-3 fatty acids is salmon, already a super food in so many ways (it is, for example, a great source of iron and protein, in general). Not into eating fish? Omega-3 fatty acids can be added to a diet through supplements of either fish oil or flaxseed oil, easily obtainable in most grocery and drug stores.

Another good source of Omega-3s are walnuts, and they contain large amounts of zinc as well. When there is not enough zinc in the body, hair can shed more quickly, so this is something to keep in mind. Need more zinc, or do not want to get it from nuts? Eat oysters! They are very high in zinc, also in beef, lamb, and whole grains. Brazil nuts, on the other hand, contain selenium, a mineral that is needed for good scalp health. Add nuts to your diet as part of a healthy morning or afternoon snack, which many people are advised to do in order to curb overeating while on a diet. Nuts sold in the grocery stores are beginning to be packaged with convenient markers on the side for portion control.

Protein from salmon helps hair out by strengthening hair and keeping pigments (your natural hair color) bright. Poultry, such as chicken or turkey, is another good source of protein. Not only is poultry high in protein, but it is easy to cook, inexpensive when compared to other meat sources, considered a lean protein (as opposed to, say, beef), and the nutrients from poultry are easily absorbed by the body. Eggs, too, work, which include the all-important B-12 vitamin and biotin needed for hair health.

Sebum is an oily substance produced by the scalp which naturally conditions hair. Vitamins A and C aid sebum production and make hair shinier and more manageable. Foods which contain dark green pigments, such as spinach and broccoli, contain high amounts of Vitamin A and Vitamin C to create more sebum. But what is the top veggie to add to the healthy hair diet? Carrots, of course! They have vitamin A, also great for vision.

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