The secret to strong, shiny strands is all about your diet. Eating a variety of healthy foods will give you the mane you've always dreamed of. Here are some nutrients that will help.
- Iron and zinc: Help hair follicles to grow, Eat lean red meat, which is rich in both nutrients, twice a week. Pair nonmeat sources, such as soybeans or lentils, with a vitamin C-rich food like an orange to boost iron absorption.
- Vitamin D: Several studies have found that vitamin D may help activate hair growth. However, D is a tricky vitamin. Few foods contain it naturally, and although sitting in the sun for a few minutes a day can help your body produce more of it, many experts advise against it due to the increased exposure to harmful UV rays. Your best bet? Take a 1,000 IU supplement daily.
- Protein: Women should get at least 46 grams a day (3 ounces of chicken has about 23).
- Omega-3 Fatty Acids: Eat fatty fish (like salmon) twice a week for hydrated hair, or take up to 1 gram a day of a DHA and EPA supplement.
- Biotin: Eggs are rich in this B vitamin essential for growth. (They're also an excellent source of protein, choline, and vitamin D.) You can also take biotin suppliments.