Everybody knows that eggs are the best source of protein and biotin, which are important for your hair growth and health. Biotin keeps enzymes active to metabolize nutrients, such as fats and carbohydrates, that nourish hair follicles.
Additionally, egg yolks in particular are potent in vitamin D, which is important to obtain through diet or supplementation, since our bodies do not produce it naturally, says Anthony Youn, MD, a board-certified plastic surgeon. in Troy, MI. A single large egg has about 41 IU of vitamin D, or 10% of your daily value.
Dr. Wendel also recommends beans as another vegan source of iron and protein. With just 1/2 cup of navy beans, you’ll get almost 9 grams of plant protein and 3.5 grams of iron, not to mention 6 grams of fiber that fills the gut, some zinc, selenium, and folate as well.
Don’t you feel white beans? Black beans, chickpeas and other legumes will help you pack on tons of hair-healthy protein, iron, and fiber.
4 Grass-fed beef
If you’re a carnivore, you’ll be hard pressed to find a more lock-loving addition to the menu than lean red meat.
A 4-ounce serving will give you 23 grams of protein, almost 3 mg of iron, and about 6 grams of unsaturated fat.
3 Sweet potatoes
Whether you’re making healthier fries, turning them into a dessert, or tossing them into a salad, sweet potatoes served in any style are healthy for your hair, thanks to their abundance of vitamins A and B6.
In fact, the average sweet potato contains almost six times your daily value of vitamin A, “which helps in the production of sebum (also known as oil) and can also help boost up the rate of hair growth. Plus, all of that vitamin A also good for eye health and immune function.
2 Bell peppers
Vitamin C is not only crucial for healthy hair because it aids in collagen fiber synthesis, but it also plays a crucial role in how much iron your body actually absorbs, research shows.
Of course, you can find plenty of vitamin C in fruits like oranges, strawberries, and kiwi, but red bell peppers will easily knock your daily value out of the park at 95 mg per 1/2 cup. In addition, they also contain vitamin A and some iron, zinc, selenium, and folic acid.
1 Greek yogurt
Go sugar-free and you’ll pack 24 grams of protein (remember, the building blocks of your hair!) Without all the added sugar that many yogurts contain. Not to mention, you’ll get a good 282mg dose of calcium, which plays an important role in keeping hair healthy, but many women begin to lack calcium after age 49, research shows. Eat only with berries rich in vitamin C, add protein shakes or make a healthier sauce and skip the sour cream.