9. Fish and Seafood
Fatty fish like salmon, herring, and tuna are rich in omega-3 fatty acids. These fatty acids may contribute to shiny, strong, silky hair. Fatty fish also contain nutrients such as protein, selenium, vitamin B6, vitamin B12, and pantothenic acid. Oysters are a rich source of zinc, copper, manganese, and selenium. Furthermore, one medium Pacific oyster provides 133% of your daily vitamin B12 requirement. Clams are another delicious source of vitamin B12. Three ounces of cooked clams provide a whopping 1401% of your daily vitamin B12 needs. Vitamin B12 is essential for the healthy blood cells that supply your skin and scalp with oxygen.
Like other orange-hued produce, such as pumpkin, sweet potatoes, mangoes, and cantaloupe, carrots are a rich source of vitamin A. Excessive doses of supplemental vitamin A may actually lead to hair loss. However, proper amounts of dietary vitamin A can support the production of sebum, which nourishes and protects the hair shaft. Enjoy carrot sticks dipped in hummus for a healthy dose of vitamin A served with the folate benefits of chickpeas.
7. Red Peppers
Red peppers are a great source of vitamin C. As you know, vitamin C is an antioxidant that helps protect your skin and hair against cellular damage. Oranges are typically considered the go-to food for vitamin C. However, one cup of chopped red sweet pepper provides 317% of your daily requirement of vitamin C. Meanwhile, one cup of orange slices provides 139% of your daily vitamin C requirements. Raw, red peppers make a great topping for salads. Stir them into soups or stews for extra flavor.Related: 9 Things You Should Know About Gray Hair