Blueberries are sweet little gems of deliciousness that contain a good dose of antioxidants. Antioxidants prevent cellular damage caused by free radicals in your body. A handful of blueberries may protect your hair follicles and scalp against damage by these free radicals. Blueberries are also packed with health-promoting vitamins and minerals. At only 84 calories, one cup of fresh blueberries provides you with vitamin C, vitamin K, folate, and manganese. You can enjoy these sweet berries on a bowl of oatmeal, blended into a smoothie, or atop a fresh green salad.
Kiwi is another fruit rich in antioxidants. One medium kiwi provides 117% of your daily requirement of vitamin C. Vitamin C is a powerful antioxidant that protects your skin and scalp against damage by free radicals. This vitamin also plays a role in the formation of collagen, an important component of healthy hair. Other fruits rich in vitamin C include strawberries, tomatoes, and guava. A simple way to eat kiwi is to cut it in half and scoop out the sweet flesh with a spoon.
Tangerines and other citrus fruits such as oranges, grapefruit, and lemons are also good sources of vitamin C. In addition to the effects vitamin C has on hair health, it also helps your body absorb iron. Proper amounts of dietary iron contribute to healthy, shiny hair. According to the International Food Information Council Foundation, vitamin C is the perfect complement to dietary iron. Enjoy a tangerine on its own, or include it in a refreshing, summery citrus salad. Include a lean piece of meat or a serving of lentils with that citrus salad for a complementary dose of iron.Related: 11 Dietary Choices to Avoid If You Want Healthy Hair