Aside from the nails, the hair, which grows at the rate of 0.5 inch a month, is a fast-growing body part. It is made up of tissues that demand a lot from the body for it to grow in a health manner faster. To do this, daily maintenance is necessary, but good nutrition is crucial.

The hair needs protein, vitamins, minerals and complex carbohydrates for sustenance; hence the kind of food you eat can affect its growth. Listed below are five of the best foods you can incorporate in your daily diet to keep your hair’s health optimized.

Beef, especially lean red meat, is a rich source of iron. The lack of iron in the body is one of the causes hair fall and baldness, which are common problems with many adults. Eating lean red meat at least twice a week is recommended. Other than iron, meat is also a great source of B vitamins and zinc, which are vital to hair growth. But if you don’t prefer eating this you can also source out iron in whole grains or beans.

Eggs contain plenty of biotin that can help with brittle hair growth and the general condition of the scalp. It’s a good option for those who shy away from meat. The egg whites are particularly healthier, as it provides nutrients as much as eating animal protein. If you don’t particularly like eggs or develop an allergy for it, you can also source out biotin from avocado or almonds. Biotin is also known as the B7 mineral that helps your body hormones produce keratin, an important protein that aides in the function of the hair tissues.

Green vegetables, particularly the darker greens like spinach and broccoli, provide high amounts of vitamin A and C. They help produce sebum that works to retain the scalp’s natural oil. The sebum also coats the hair follicles, which in turn helps to condition the hair really well. It also prevents hair from falling out and going bald.

Beans and lentils are rich in Vitamin B6 and folic acid, ensuring that the hair gets enough supply of oxygen to aid in its proper growth. These foods also contain protein and biotin necessary for hair loss prevention. It is recommended to at least eat two cups of beans or lentils each week.

Green tea contains the omega-3s and the polyphenols that provide a lot of advantage to the brain and the heart. For the hair, however, it makes it shinier and dandruff-free. You can actually make use of green tea for washing your hair, especially if you have dandruff. Green tea can kill the fungus that is causing it.

If you have more of these foods in your diet, taking dietary supplements in the form of pills and tablets may be avoided, as well as using plenty of hair treatments that can cause more harm to your body. These products may promise you better-looking and healthier hair. But the truth is, nothing really beats proper nutrition in delivering great results.

Eating healthy food is also important for the development and maintenance of stronger teeth. Look for more tips on oral hygiene, particularly when fitted with dental braces, at