Just like skin, hair requires nourishment both from inside and out. To feed your mane, boosting its luster and strength, fill your plate with these healthy foods.

Iron and zinc

Both iron and zinc stimulate hair growth. Aside from boosting your locks’ length, they are essential for preventing hair loss – too little of them and your mane thins out and your scalp turns flaky.  The best foods to supply your organism with zinc and iron are red meat, chicken, fish, lentils, spinach, kale and broccoli.

Protein

Hair consists of the protein keratin. Thus, feeding your locks proteins helps them stay strong. Once starved for protein, hair turns weak and brittle and might start shedding. Opt for chicken, nuts, fish, eggs and dairy products to keep nourish your locks with proteins.

Omega-3

Omega-3 fatty acids are contained in the scalp cells and produce hydrating oils that keep hair silky and lively. Choose salmon, sardines, trout, herring, avocado and walnuts to boost your mane’s vitality.

Vitamin E

Vitamin E protect hair from sun damage, a faculty that should make it a top ingredient in your summer diet. Great sources of vitamin E are almonds, sunflower seeds, avocados, spinach and sweet potatoes.

Biotin

A water-soluble B vitamin, biotin is an essential trigger of hair growth and health. Not enough of it and you are likely to lose hair. To prevent this, focus on wholegrains, eggs, soy flour and yeast.