6 Nutrients for Healthy Hair

PHOTO: Eating food rich in protein, vitamin B and other nutrients can help make hair healthier.Getty Images
Eating food rich in protein, vitamin B and other nutrients can help make hair healthier.

intro:For thick, strong, shiny strands, don't deprive yourself—restricted diets can actually cause hair loss. 21 Reasons Why You're Losing Your Hair

quicklist: 1 category:6 Nutrients for Healthy Hair title: Iron and zinc url: text: Iron and zinc help hair follicles to grow, says Wilma Bergfeld, MD, a dermatologist at the Cleveland Clinic, who suggests eating lean red meat, which is rich in both, twice a week. Pair nonmeat sources, such as soybeans or lentils, with a vitamin C-rich food like an orange to boost iron absorption.

quicklist:2 category:6 Nutrients for Healthy Hair title: Vitamin D url: text:Several studies have found that D may help activate hair growth. Take a 1,000 IU supplement daily.

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quicklist:3 category:6 Nutrients for Healthy Hair title: Omega-3 Fatty Acid url: text: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.

quicklist:4 category:6 Nutrients for Healthy Hair title: Protein url: text:It boosts hair strength; women should get at least 46 grams a day (3 ounces of chicken has about 23).

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quicklist:5 category:6 Nutrients for Healthy Hair title: Biotin url: text: Eggs are rich in this B vitamin essential for growth. Or take a 30mcg supplement daily.

This article originally appeared on Health.com.