We are the food we eat. This statement holds a lot of truth, and it certainly applies to having a head full of healthy hair. Healthy hair starts off with a healthy diet. Hair grows continually and your hair growth — how much hair you grow, the quality of your hair, and how quick your hair grows — is greatly dependent on the nutrients your body receives each day by way of food.

According to experts, the most vital factor for getting healthy hair is adequate nutrition. Adequate nutrition doesn’t refer to low calorie diets and other fad diets. They’ve actually been determined to cause hair to become thin, brittle, dry, or dull. These diets don’t actually help the other organs in your body either, so you can be positive they will not help your hair become healthy.

What you actually need to get healthy hair are some specific foods that have been proven to be good for promoting hair health. There are foods that are rich in essential nutrients that help slow or stop hair loss, help hair to re-grow, speed up hair growth, or give hair luster.

These nutrients are generally available as dietary supplements. However, studies show that the body absorbs more of a particular vitamin when taken through diet, than by consuming the same amount in a dietary supplement. Apart from this, many nutrient rich foods contain a wide variety of helpful compounds, whereas dietary supplements are singular.

In order to promote the production of sebum (hair oil), you’ll need vitamin A. This is what gives hair its healthy shine, and helps to protect it. For healthy hair growth, your body needs B vitamins, notably B12. The body also needs vitamin C to create sebum. Iron helps hair grow more rapidly, and some food sources can be hard for your body to take in. Zinc deficiency is a very common cause of thinning hair, and early hair loss. Ingesting foods high in zinc may make hair grow quicker and thicker. Dry, brittle hair, on the other hand, is frequently due to biotin deficiency. Omega-3 fatty acids improve scalp health. Among the nutrients for promoting rapid hair growth and strong hair, protein is one of the most vital. Lastly, complex carbs  help your body thoroughly take in and process the protein you’ve ingested.

Chard and broccoli are loaded with iron and vitamins A and C. Brown rice is an excellent source of complex sugars and B vitamins. Kidney beans are rich in biotin, protein, iron, and zinc. For readily assimilated iron, consume more spinach and raisins. For your protein requirements, eat eggs, poultry, milk products, soy, and nuts. To get omega-3 fatty acids, include salmon and flax seed in your diet as these foods are high in them.

There you have it, some of the foods that are well-known for promoting a glossy, healthy hair.  These foods are especially loaded with the nutrients that help your hair grow fast and make it thick and sturdy. So if you want your hair to be healthy and beautiful, make these  nutrient-rich foods a  regular part of your  diet. But remember, to maintain both the health of your hair and your body, you have to eat a well-balanced diet — which means consuming foods that have all the vital nutrients the body needs.