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As we get into spring and summer, and showing off our long tresses on the regular, a lot of people find they need to re=invigorate their curls after the long winter. So you pack your hair full of moisture; you condition and shampoo regularly, you care for and trim your ends when needed, and somehow your curls are still dry and dull. What gives? Did you know that the best hair care secret is right in the grocery aisle? Healthy hair starts from the inside out; so even if you have the best curly hair care routine, your curls may still suffer because of the lack of nutrients and vitamins you’re consuming. “Superfoods” are foods that are nutrient-rich and are especially beneficial for health and well-being, and they can help grow healthy, soft and shiny curls! Take a look of our list of superfoods and added benefits to find out which foods should become part of your regular diet!

FOR HEALTHY, ITCH-FREE SCALP:
Salmon – Salmon is an amazing superfood that not only benefits hair, but benefits brain and skin health as well! Salmon is packed with Omega-3 fatty acids which helps hair growth from the follicle itself. It’s a great source of vitamins, including vitamin B12, which also prevents hair issues such as hair loss, and excessive dry scalp as well.

Spinach – This superfood has no shortage of vitamins and the benefits of this vegetable far exceed hair! Spinach is full of Vitamin K, B12, B6, E, Zinc, Iron and Omega-3’s and it has high amounts of Vitamin A and C which helps to produce oil on the scalp, which helping healthy and speedy hair growth.

Cottage Cheese – Cottage cheese, like most dairy products, is a great source of casein and whey, which are both proteins that are vital in fighting off dry scalp and other scalp issues. Cottage cheese is also a great source of Vitamins D and B-5 which help healthy hair growth. Eat some cubes as a snack or throw it in your soup or salad to reap the benefits of this awesome super food!

TO PREVENT HAIR LOSS:
Almonds – Almonds are one of the most nutritious nuts your grocery store has to offer! Almonds have about 25% of your overall daily allowance of magnesium; which is an essential mineral for hair growth. Hair loss has been linked to a lack of magnesium in the body, which makes almonds essential in helping to keep your hair healthy and strong!

Sunflower Seeds – A great snack that’s great for you! These little seeds are full of essential vitamins and nutrients and have tons of Zinc and vitamin E, both of which are essential for healthy hair and skin. Zinc is known to fight hair loss when consumed in moderate quantities, and Vitamin E helps to promote blood circulation in the scalp, helping hair grow faster. Despite its long list of benefits, sunflower seeds should be consumed in moderation, as too much Zinc can lead to hair loss – and make sure to avoid eating too much of the salted type!

Eggs – Our hair is made up of about 70% keratin proteins, which makes healthy, protein-enriched foods a staple for your healthy hair diet – we need to make sure our hair gets the protein it needs to survive! Eggs are a great source of protein, with about 13g packed in each egg! It’s also great source of biotin and Vitamin B, which slows down hair loss and promotes a fast growing, healthy mane. Eat both the egg and the yolk for maximum healthy hair benefits!

FOR HEALTHY, SHINY STRANDS:
Quinoa – Quinoa contains about 15% protein, which makes quinoa the best source of protein from seeds or grains period. Quinoa is not only protein-dense, but it has a high nutrient content which includes: Vitamin A, Calcium, Zinc, Manganese, Magnesium, Iron, Fiber, and Essential amino acids. Quinoa can be used as a replacement for rice, or as a side dish. But however you eat it, quinoa will bring you the soft luscious hair you’ve always dreamed of!

Kidney Beans – Beans are a great source of protein, but kidney beans in particular are also a great source of iron and biotin as well. Biotin is known to promote speedy hair growth, and is a staple in many over the counter hair, skin and nail supplements. So ditch the pills and eat some beans instead!

Sweet Potatoes – When consumed regularly, sweet potatoes are a great way to promote a healthy scalp and help to make your tresses strong and shiny! These potatoes have Vitamin C, iron and protein, and they are chalk full of beta-carotene, which is what your body converts to Vitamin A. Vitamin A helps in the growth of healthy fatty tissues on the hair and scalp, which leaves hair soft and your scalp moisturized and itch-free!

We’ve said it time and time again, healthy hair starts from the inside-out. So having a rich and healthy diet while also consuming lots of water will give your hair the oomph it needs! Superfoods taste great and are great for you, and there are tons of ways to prepare each of them to maximize its nutritional benefits for your hair. Try these vitamin-rich, protein-heavy superfoods and it will result in the beautiful photo-ready curls you’ve always dreamed of!