Like the skin, hair can aid in regulating the body temperature and keeping the head warm. While genetics, pharmaceuticals, hormonal issues, and emotional stress affect the hair, daily diet also influences the function, appearance, and health of the hair. In point of fact, every nutritional deficiency may have a bad impact on the health of the hair and skin in some ways. So, do you want to have a thick, shiny, and healthy hair? Follow the list of good foods that can help you to improve or maintain the hair health from the inside.
1. Eggs
Apart from being used as one of the useful ways on how to tighten face skin, eggs are also good for healthy hair. Eggs have rich sources of biotin and vitamin B that are crucial for hair growth as well as the overall health of the scalp. Because the body can make its own biotin in the gut, and it is abundant in various common foods, lack of this vitamin is very rare. However, in some cases, people are especially ill and their bodies cannot produce biotin, this can cause hair loss. Therefore, biotin is very important for the health of the hair, but you need not take its supplements. You just need to maintain a balanced diet that contains some high-biotin foods such as eggs, almonds, peanuts, salmon, wheat bran, low-fat cheese, avocados, etc.
2. Oily Cold-Water Fish
Some types of fish such as salmon, mackerel, sardines, trout, kipper, herring, pilchards, and eel are high in protein and various essential omega-3 fatty acids and omega-6 fatty acids. Those fatty acids are essential for skin, nail, and hair health. In addition, they also help to stimulate the hair growth, keep metabolism regulated, maintain your reproductive system, and maintain bone health. According to several studies, these oils can also aid in getting rid of a dull, dry scalp and hair as well as improving the luster and shine of your hair. However, pregnant and lactating women should consult a doctor before consuming this because certain fish may be comprised of mercury and other harmful toxins.
3. Oysters
As you know, the mineral zinc is related to the growth and repair of tissue, including hair growth. It can also aid in keeping the natural oil glands on the hair follicles working correctly. Low levels of this chemical element are one of the main causes of hair loss, dandruff, and slow growth. However, you can get this element from eating foods high in zinc, such as crab, oysters, clams, lean beef, liver, most seeds and nuts, wheat germ, peanut butter, fat-free yogurt, cheese, etc. to keep your hair gorgeous and healthy. In addition to a multivitamin that gives up to 100 percent daily value, you should not take extra zinc supplements because any excess zinc may inhibit your body capability of absorption copper, a minor and necessary mineral.
4. Dark Green Vegetables
Dark green vegetables such as kale, broccoli, spinach, Swiss chard, bok choy, arugula, turnip greens, etc. are very rich in vitamin A. This vitamin helps to promote the production of oils that condition the hair and give it natural elasticity and shine. In addition, dark green vegetables are also good sources of iron and calcium, both of which are essential to give you a healthy hair.
5. Spinach
Adding spinach to your daily diet is one of the most effective ways to get its essential nutrients. It is comprised of vitamins C, B, and E and potassium, iron, calcium, magnesium, and omega-3 fatty acids. All of these are essential for a good and healthy hair. In particular, the iron aids the red blood cells in carrying oxygen to your hair follicles. In fact, this is very important for healthy growth of your hair.
6. Sweet Potatoes
Beta-carotene present in some certain foods is transformed to vitamin A in your body, and this vitamin is essential for cell growth, including the hair. A lack of this vitamin can result in a dry, dull, and lifeless hair, which may peel off into dandruff. However, when talking about vitamin A, too much may also cause hair loss. Therefore, you should add more foods rich in beta-carotene (sweet potatoes, kale, carrots, butternut squash, dark green lettuces, cantaloupe, asparagus, pumpkin, etc.) to your diet instead of taking vitamin A supplements. In case you opt for taking a multivitamin, check its label to ensure that this brand offers no more than 50 % daily value of this vitamin in the retinol form. Retinol can be listed on the labels as acetate or palmitate, and never exceed 2,000 IU. Moreover, the other 50 % or more can be in the carotenoids or beta-carotene form.
7. Nuts
Nuts are abundant in essential fatty acids. Most nuts such as Brazil nuts, almonds, walnuts, cashews, etc. give essential minerals such as zinc and selenium, which are crucial in the growth of healthy tissues, especially the scalp. It is especially recommended eating walnuts because they are very rich in omega-3 fatty acids.
8. Lentils
Lentils are rich in biotin and zinc, both of which are important for hair health. In addition, they also give an excellent source of protein, a crucial macronutrient for your hair. Moreover, protein also helps to strengthen the hair strands. Therefore, a diet with an excellent source of protein will help to give you a healthy hair. Try including lentils in your soups and salads for this purpose.
9. Pork Tenderloin
Pork tenderloin has a rich source of B vitamins, such as B6, B12, and folate. These vitamins are essential for creating the red blood cells, which bring nutrients and oxygen to the body cells, your follicles, scalp, and hair.
A lack of B vitamins will cause the cells to starve, causing slow growth, shedding, or a weak hair, which is very easy to breaking. If you do not like eating pork, you can switch to fresh or canned wild salmon, shellfish, chicken, beans, oatmeal, peanut butter, eggs, low-fat and fat-free dairy foods, fortified whole-grain cereals, etc.
10. Whole Grains
Whole grains, such as barley, whole wheat, oats, millet, spelt, and quinoa, provide a rich source of B-vitamins and fiber as well as zinc, silica, and iron. Silica present in many whole grains, beer, and raisins may have been called a beauty mineral. According to a study, fine-haired ladies who are taken 10 milligrams of silica a day for 9 months have a thicker hair, better tensile strength, and increased elasticity.
Here are a few of good foods healthy hair that you should be aware of if you want to improve your hair health.

Author's Bio: 

This guest post is by Hang Pham, a blogger with over 10 years of experience on searching the best effective remedies for skin care and health problems.