Good Foods For Hair

Broccoli

calcium, magnesium, phosphorus, ,vitamin b3, vitamin b5, beta-carotene, high in vitamin c and folic acid, anti cancer, antioxidant, a perfect food, intestinal cleanser, excellent source of fiber, antiviral (from sulfur), stimulates liver,

Madame C.J. Walker used sulfur in her hair care products. Sulfur has been known to stimulate hair growth.

Foods rich in Biotin (vitamin B7)

Cooked Eggs

Chicken Eggs - Eggs are a source of biotin, although it's important to note that eating a diet unusually high in egg whites can actually be a catalyst for a biotin deficiency. That's because a specific element in the egg whites binds to the element and prevents it from being distributed properly. It's important to always consider how eggs are added to a diet in order to prevent this kind of vitamin deficiency.

Swiss Chard

This green plant is a top producer of biotin. It's also a great part of a healthy salad choice that will provide antioxidants and help balance a diet.

Carrots

Carrots contain a supply of biotin, as well as beta-carotene, which helps with general eye health.

Almonds, Walnuts and Other Nuts

A variety of nuts supply the body with biotin, and are a portable way to get proteins and other nutrition into a diet.

Goat's Milk and Cow's Milk

In addition to calcium and other healthy items, milks are also a source of biotin for the body.

Berries and Fruits

Berries and Fruits - Some types of berries, including strawberries and raspberries, can get the body a significant amount of biotin. These fruits also provide antioxidants and health benefits, as part of a natural, whole food approach to eating. Experts recommend buying local and organic when possible.

Halibut

In addition to being "brain food," this fish also contains large amounts of biotin. Think about adding it as an occasional entre.

Vegetables

Other vegetables like onions, cucumbers and cauliflower all contain biotin, and are healthy ways to fit this vitamin into meals.

Foods rich in vitamin B12

Hard-Boiled Eggs

Low Fat Yogurt

Cooked Lamb Loin

Fish

Foods rich in Niacin (B3)

Wheat Bran

When it comes to niacin, this fiber-rich food tops many charts. With up to 30 milligrams of niacin in a 100-gram serving, wheat bran is a healthy way to get this essential element into your diet.

Peanuts

For those who are looking for other kinds of alternatives to red meat, peanuts and some other kinds of nuts also contain high levels of niacin, as well as proteins and other essential nutrients. Nuts are a simple, portable and relatively healthy way to incorporate niacin and other elements into a daily diet. Look for less salted varieties to help trim sodium from the diet in order to combat rising blood pressure and other effects of too much salt.

Foods rich in Vitamin C

#1: Red and Green Hot Chili Peppers

An excellent way to spice up soups, curries, and sauces, green chillies provide the most vitamin C than any other food with 242.5mg (404% RDA) per 100 gram serving, 181.88mg (303% RDA) in a half cup chopped, and 109.13mg (182% RDA) in a single green chili pepper. Red chillies provide 144mg (240% RDA) of vitamin C per 100g serving, 108mg (180% RDA) per half cup chopped, and 65mg (108% RDA) per pepper.

#2: Guavas

Depending on variety, guavas can provide as much as 228mg (381% RDA) of vitamin C per 100g serving, 377mg (628% RDA) per cup, and 126mg (209% RDA) per fruit.

#3: Bell Peppers

A staple of pasta sauce and pizza the sweet bell pepper packs a high vitamin C punch. The amount of vitamin C depends on color. Yellow peppers provide the most vitamin C with 184mg (206% RDA) per 100 gram serving, 341mg (569% RDA) per pepper, and 95mg (159% RDA) in 10 sliced strips. Green peppers provide the least vitamin C with 132mg (220% RDA) per pepper.

#4: Fresh Herbs (Thyme and Parsley)

Fresh and dried herbs are packed with vitamins and health benefits, they can be used in almost any soup, stew, or as the main ingredient to a salad like tabouleh. Thyme provides the most vitamin C of any herb with 160mg (267% RDA) per 100 gram serving, 1.6mg (3% RDA) in a single teaspoon. Parsley provides 133mg (222% RDA) per 100 gram serving, 79mg (133% RDA) per cup, 5mg (9% RDA) per tablespoon, 13.3mg (22% RDA) in 10 sprigs.

#5: Dark Leafy Greens (Kale, Mustard Greens, Garden Cress)

Dark leafy greens are more than just a source of calcium, and are packed with other vitamins including vitamin C. Raw kale provides the most vitamin C with 120mg (200% RDA) per 100 gram serving, 80mg (134% RDA) per cup chopped. It is followed by mustard greens which provide 70mg (117% RDA) per 100 gram serving, and 29mg (65% RDA) per cup chopped. Garden cress provides 69mg (115% RDA) per 100 gram serving, or 35mg (58% RDA) per cup.

#6: Broccoli, Cauliflower, Brussels Sprouts

Broccoli provides 89mg (149% RDA) of vitamin C in a 100g serving, 81mg (135% RDA) per cup chopped, 28mg (46% RDA) per piece. Raw cauliflower provides much less with 46mg (77% RDA) per cup, raw brussles sprouts provide 75mg (125% RDA) per cup, 16mg (27% RDA) per sprout.

#7: Kiwi Fruits (Chinese Gooseberries)

Kiwi fruits are tart as well as decorative, they make a great addition to any fruit salad or dessert. A 100g serving will provide 93mg (155% RDA) of vitamin C, that is 164 mg (273% RDA) per cup, 84mg (141% RDA) per fruit.

#8: Papayas (aka: Lechoza, Mamão, Pawpaw)

In addition to vitamin C, papaya is also a great source of vitamin A and folate (vitamin B9). Papaya provides 62mg (103% RDA) per 100 gram serving, that is 87mg (144% RDA) per cup cubed, and 188mg (313% RDA) in a medium sized papaya.

#9: Oranges and Clementines (Tangerines)

Oranges, citrus fruits, and their zest (the shavings of their peel) are all high in vitamin C. Oranges provide 59mg (99% RDA) per 100 gram serving, 98mg (163% RDA) per cup, and 83mg (138% RDA) per orange. Clementines, or tangerines, provide 49mg (81% RDA) per 100 gram serving, or 36mg (60% RDA) per fruit.

#10: Strawberries

Strawberries are delicious and make a great addition to desserts or drinks. Strawberries provide 59mg (98% RDA) per 100 gram serving, 98mg (163 % RDA) per cup slices, and 11mg (18% RDA) in a single large strawberry.

Foods rich in Vitamin E

Tomatoes

Sunflower Seeds

Almonds

Blueberries

Paprika and Red Chili Powders

Pine Nuts

Pickled Green Olives

Dried Apricots

Foods rich in Vitamin D

Swiss Cheese

Salmon

Cod Liver Oil

Tuna

Foods rich in Vitamin A

Cantaloupe

Cantaloupe and other yellow/orange melons are a great source of vitamin A. Cantaloupe provides 3382IU (68% RDA) of vitamin A per 100 gram serving. That is 5986IU (120% RDA) per cup of mellon balls, or 2334IU (47% RDA) in a medium sized wedge.

Butternut Squash

Dark orange squash has a delicious nutty and sweet flavor. 100 grams baked provides 11155IU (223% RDA) of vitamin A, or 22868IU (457% RDA) per cup.

Sweet Potatoes

With their bright orange color sweet potatoes are packed with vitamin A. Sweet potatoes provide 19218IU (384% RDA) of vitamin A per 100 gram serving, or 38436IU (769% RDA) in a cup of mashed sweet potato, and 21909IU (438% RDA) in a medium sized sweet potato.

Liver Pate

The liver of any animal is packed with vitamins and minerals, and is best prepared steamed or fried with onions and herbs. Turkey liver provides the most vitamin A with 75333IU (1507% RDA) per 100 gram serving, or 62526IU (1250% RDA) per liver. The liver of most any animal will provide 1000%+ RDA of vitamin A. A single tablespoon of pâté will provide 429 IU (9% RDA) of vitamin A.

Foods rich in MSM (Sulfur Rich Foods)

Egg Yolks

Egg yolks are another sulfur-rich food that assist with detoxification by supporting liver function. The sulfur in egg yolks may also stimulate hair growth and improve the health of your skin and fingernails. Because egg yolks are also high in saturated fat, consider limiting your consumption to two to four egg yolks per week, especially if you have been diagnosed with high cholesterol or are at risk for heart disease.

Onions and Garlic

Onions, garlic, leeks, shallots, chives and other members of the Allium genus are high in allyl sulfides and sulfoxides, sulfur-containing compounds that may promote cardiovascular health by lowering cholesterol and preventing blood clots. These compounds may also contribute to the formation and repair of connective tissue and ease the inflammation associated with respiratory allergies and arthritis. Methylsulfonylmethane, or MSM, is a form of sulfur used in supplement form to treat joint pain and inflammation. The FDA has not approved the therapeutic use of MSM for osteoarthritis or joint pain.

Broccoli and Cauliflower

Broccoli, cauliflower, cabbage, kale, kohlrabi and other cruciferous vegetables are rich in sulfur-containing nutrients called glucosinolates, which may help prevent cancer by eradicating carcinogenic compounds in your body, says the Linus Pauling Institute. The sulfur in these vegetables may also help the liver in its role of cleansing the body of toxins. The vitamins, antioxidants and fiber in cruciferous vegetables make them well worth adding to your daily diet.

Foods rich in Zinc

Lamb (Mutton)

Lamb is a common meat in the Middle East, Mediterranean, and most of Europe, but is increasing in popularity in the Americas. Lamb provides between 4.2-8.7mg of zinc per 100g serving (28%-58% RDA) depending on cut. That is up to 7.4mg (49% RDA) in a 3 ounce serving (85 grams).

Sesame Seeds and Tahini (Sesame Butter)

Sesame products contain about 10mg of Zinc per 100g serving (70% RDA). Sesame flour can be used as a substitute for wheat flour in cakes and breads. Tahini is commonly found in hummus (a ground chickpea spread and dip of the Middle East) it will provide 4.6mg (31% RDA) of zinc per 100g serving, 0.7mg (5% RDA) per tablespoon. Whole sesame seeds provide 7.8mg/100g (52% RDA), 11mg (74% RDA) per cup, and 0.7mg (5% RDA) per tablespoon.

Low Fat Roast Beef

Low fat beef shoulder, shank, and chuck all contain about 10mg (70% RDA) of zinc per 100g serving, 18mg (119% RDA) per pound, and 9mg (59% RDA) in a 3 oz serving. If you buy pre-processed roast beef be sure to consult the nutrition facts about the cut and nutrients. Not all nutrition labels report zinc, so don't worry if you don't see it.

Roasted Pumpkin and Squash Seeds

A popular food in the Middle East and East Asia pumpkin and squash seeds contain about 10mg (70% RDA) of zinc per 100g serving, 6.6mg (59% RDA) per cup, and 3mg (19% RDA) per ounce (~85 seeds). If you can't find these in your local supermarket you will surely find them in Middle Eastern or East Asian specialty stores. Alternatively, you can also save any pumpkin and squash seeds you have and roast them in your oven. The seeds are typically eaten by cracking the outer shell and eating the seed inside.

Dark Chocolate and Cocoa Powder

Chocolate is showing more and more health benefits and dark chocolate is coming into vogue. Unsweetened baking chocolate provides 9.6mg (64% RDA) of zinc per 100g serving (most bars are 50-100 grams). Cocoa powder will provide 6.8mg (45% RDA) per 100g, or 5.4mg (39% RDA) per cup, 0.3mg (2% RDA) per tablespoon. Most milk chocolates provide around 2.3mg (15% RDA) per 100g serving or 1mg (7% RDA) per bar.

Foods rich in Iron

Artichokes

Foods rich in Inositol (increases hair growth)

Bananas

Nuts

Oat Flakes

Brown Rice

Wheat Germ

Vitamins

Omega-3 fatty acids

Stay Hydrated

Water