Healthy and shiny hair is the dream of many people. In addition to proper hair care from the outside, nutrition also plays a crucial role in the health and appearance of the hair. In this article, we present the 7 best foods that are rich in nutrients and can help nourish and strengthen hair from the inside out.

Healthy hair through proper nutrition: The top 7 foods!

Salmon

Salmon is rich in omega-3 fatty acids , which are important for hair health. These fatty acids help nourish the scalp, reduce inflammation and promote hair growth. Salmon also contains biotin and various vitamins such as vitamin D , which are important for hair health. Eating salmon regularly can strengthen your hair and give it a natural shine.

Eggs

Eggs are an excellent source of high-quality protein, which is important for the formation of keratin , the main component of hair. Eggs also contain biotin and vitamin B12 , which promote hair growth and can prevent hair loss. By consuming eggs, you can get the nutrients your hair needs to stay strong and healthy.

spinach

Spinach is rich in iron , which improves oxygenation of hair follicles and promotes hair growth. Spinach also contains vitamins A and C , which regulate sebum production on the scalp and promote healthy blood circulation in the scalp. Adequate supply of these nutrients can help prevent dry and brittle hair and improve hair structure.

sweet potatoes

Sweet potatoes are rich in beta-carotene , which is converted into vitamin A in the body . Vitamin A promotes the production of sebum, a natural fatty substance that protects hair from drying out and gives it shine and suppleness. Sweet potatoes also contain vitamin C , which promotes collagen production and strengthens hair follicles.

oatmeal

Oatmeal contains important nutrients such as zinc, iron and omega-6 fatty acids , which promote hair growth and scalp health. Oatmeal is also rich in B vitamins , which provide the hair follicles with sufficient nutrients. A healthy scalp is the foundation for beautiful and strong hair, and oatmeal can help maintain this balance.

Nuts and seeds

Almonds, walnuts, flax seeds and chia seeds are rich in essential fatty acids, vitamin E and biotin . These nutrients are important for healthy hair as they can promote hair growth, improve hair structure and protect against hair loss. A handful of nuts or a serving of seeds per day provides the body with important nutrients such as omega-3 fatty acids and vitamin E , which help keep hair strong, shiny and supple.