Raw salmon fillet and ingredients for cooking on a dark background in a rustic style. Top view
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8 Nutritional Tips For Stronger Hair

Did you know that salmon can give you shinier hair? Or that hair can fall out if you eat too little iron? If you’re looking for a “magic potion” of sorts to give you healthy hair, look no further than your basic diet. Certain nutrients you consume can eventually become the building blocks to healthy hair. Follow these nutritional tips for stronger hair to get healthy, beautiful hair naturally.

Biotin: Hair Superstar

Biotin is a type of B vitamin that is associated with growth. It’s long been used to get fuller, thicker hair, and it even fortifies the nails. Eat a regular dose of eggs or take a supplement. Other sources include almonds, carrots, milk and halibut.

Remember The Vitamin D

Vitamin D can help hair grow longer and stronger. Foods with vitamin D include cod liver oil, tuna, sardines, yogurt, egg yolks, liver and cheese. Many of those aren’t great for heart health, so you may want to consider a supplement. For milk, make sure it is fortified with vitamin D.

Get Strong Hair With Iron

Iron deficiency (also known as anemia) can cause hair loss. Since the scalp is kept healthy by an iron-intense blood supply, it makes sense to keep iron in mind when eating for healthy hair. Options for this nutrient include red meats, chicken and fish, as well as spinach, lentils, broccoli and kale.

Eat Lean Protein

If you want strong hair, eat heart healthy sources of protein, since it is the building block of hair. The keratin that makes up the hair shaft is a type of protein. Look for lean sources like chicken, Greek yogurt, kale and fish. Speaking of fish…

Opt For Omega-3 Fatty Acids

Omega-3s are actually great for shiny, silky hair. You can eat a fatty fish like salmon or tuna a few times a week. Or opt for a supplement. The body doesn’t naturally produce this nutrient, so be sure to stock up.

Seek Out Vitamin B5

This vitamin helps with blood flow to the scalp, which promotes hair growth. It could even help prevent thinning hair and help rectify hair loss. You can find this vitamin in Greek yogurt, avocado, broccoli, eggs, legumes, mushrooms, milk and poultry.

Eat Your Spinach

Spinach is known as a superfood for a reason. Its blend of nutrients will help hair grow strong, shiny and sleek. A small spinach salad before dinner is a great way to incorporate this superfood into your diet. You can also add some kale to your salad for similar benefits.

Consider A Solid Multivitamin

You may have noticed that tons and tons of vitamins and nutrients go into making hair strong and vibrant. Your body needs a strong balance of nutrients to function, and that ties into hair growth. Find a multivitamin that has a decent array of all vitamin types, along with minerals. Many of the basic “multivitamins” only have a few of the most popular vitamins and little to no minerals like magnesium.

Though a multivitamin isn’t a failsafe or a complete diet in itself. There’s a reason they’re called supplements. Keep the healthy foods above in mind, and you’ll be on your way to healthier hair and a healthier life.

Michelle Lovrine Honeyager is a freelance writer living in Southeastern Wisconsin. You can find out more about her at https://www.clippings.me/michellelovrine.