Salmon: Fish makes any diet healthy, salmon is the fish for hair. This oily fish is rich in omega-3 fatty acids, Vitamin B12 and iron.
Fish – Adding fish with healthy fats like salmon, tuna, and trout into your diet can help remedy dry eyes. Fatty fish are excellent sources of omega-3 fatty acids that can reduce the risk of age related macular degeneration.
One of the most exciting touted benefits of omega-3 fatty acids, abundantly found in fish oil, is that they can help you grow long, lustrous locks. “Omega-3 fatty acids are not made in the body, so you need to eat foods that contain them or take a supplement,” says Lynne J.
Omega-3 fatty acids are found in every kind of fish, but are especially high in fatty fish. Some good choices are salmon, trout, sardines, herring, canned mackerel, canned light tuna, and oysters.
Eat 2 to 4 servings of raw fruit or vegetables per day, especially carrots, sweet potatoes, spinach, kale, bell peppers, papaya, mangos, oranges and berries. Raw fruits and vegetable retain full antioxidant strength and the brighter the produce the better.
Vitamin D deficiency has been linked to premature graying,2 and salmon and other fatty fish provide a healthy dose, as well as other important nutrients like omega 3 and protein.
Oily fish are fish that contain at least 10% fat, most of which are the healthier omega-3 oils. In Australia, the oiliest fish include: canned salmon and sardines, some varieties of canned tuna, salmon, gemfish, blue-eye trevalla, blue mackerel, oysters and arrow squid.
“For most individuals it's fine to eat fish every day,” says Eric Rimm, professor of epidemiology and nutrition, in an August 30, 2015 article on Today.com, adding that “it's certainly better to eat fish every day than to eat beef every day.”
A healthy, balanced diet should include at least 2 portions of fish a week, including 1 of oily fish. That's because fish and shellfish are good sources of many vitamins and minerals.
“Vitamins are essential for healthy hair growth and may help in preventing hair shedding and thinning,” says Michele Green, M.D., a cosmetic dermatologist in New York. “The best vitamins for hair growth include B vitamins, vitamin D, vitamin E, zinc, biotin and iron.
A small amount of evidence suggests that omega-3s may help improve hair thickness and growth. However, researchers need to carry out more studies to verify this. If a person wants to try omega-3s for hair health, the best way to get more is from food sources such as oily fish.
Only riboflavin, biotin, folate, and vitamin B12 deficiencies have been associated with hair loss.
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Add fruits like oranges, papaya, blueberries, lime and kiwi to your diet. Vitamin C also helps in the production of an essential protein called collagen which strengthens blood vessels that supports the hair shafts.