Eating a diet rich in protein, iron, vitamin C, omega-3 fatty acids, and zinc can improve hair texture and shine, and aid in hair growth. Foods like red meat, spinach, citrus fruits, nuts, and dairy products are all beneficial for thick and healthy hair.
Many nutritionists agree that most bodily functions are affected by diet in one way or another. Hair is no exception to this rule. Vitamins and nutrients harvested from protein and iron-rich foods, as well as zinc, vitamin C, and omega-3 fatty acids, not only help internal organs function, but help improve texture and hair shine. Those who suffer from premature hair loss, thinning locks, or dull hair can make their hair thick and shiny again with the right additions to their diet.
One of the most important categories of food for thick hair is protein. In addition to providing energy for cell reproduction and muscle growth, protein nourishes hair follicles. Hair is made primarily of keratin, a tough protein that also forms nails. Plenty of protein generally equals plenty of keratin, which improves brittle hair and can reduce the appearance of split ends. Protein-rich foods include red meat, poultry, fish, eggs, legumes, and most dairy products.
Iron is another main ingredient for the growth of thick and healthy hair. Many protein-rich foods also contain iron, making these foods for thick hair doubly important. Consuming a healthy dose of iron each day can help increase blood flow to the hair follicles, stimulating growth and aiding in hair growth. Dark vegetables, such as kale and spinach, egg yolks, grains such as oats and lentils, and dried fruits are all high in iron.
Vitamin C packs a double whammy when it comes to food for thick hair. Not only does it help the body produce collagen, an essential substance for strong, shiny hair growth, but it also helps the body absorb and process iron. Some iron-rich foods also contain vitamin C, but others need to be paired with vitamin C-dense foods. Kale and other dark greens already contain this perfect combo. Foods that contain vitamin C, but little iron, include strawberries, citrus fruits, papaya, broccoli, and pineapple.
Omega-3 fatty acids and zinc are also important ingredients when consuming foods for thick hair. Zinc aids in cell repair, stimulates glands in hair follicles, and may help regulate hormones related to hair growth. While humans generally don’t require a lot of zinc, eating foods that contain this mineral can help balance internal issues that contribute to hair loss. Beans, nuts, oysters, peanut butter, and lean meats all contain zinc.
Salmon, herring, mackerel, flaxseed, walnuts, and most dairy products contain the necessary omega-3 fatty acids for thick hair. These fats not only protect the heart and help organs function, but also promote shiny, healthy hair. People with dry skin, especially on the scalp, may want to increase their intake of high-fat shellfish and nuts. These fats nourish both the hair follicles and the skin around them.
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