Green leafy vegetables such as spinach, kale, and broccoli are rich in vitamins A, C, and E, as well as iron and calcium. These nutrients are essential for healthy hair growth and pigmentation.
Dark chocolate
Dark chocolate is a good source of copper, which is necessary for the production of melanin, the pigment that gives hair its color.
Dairy products
Dairy products such as milk, cheese, and yogurt are good sources of vitamin B12, calcium, and protein. These nutrients are important for overall hair health.
Eggs
Eggs are a good source of protein and biotin, which are essential for healthy hair growth.
Soybeans
Soybeans are a good source of protein, copper, and biotin. They also contain isoflavones, which are plant compounds that may help to protect hair follicles from damage.
Lentils
Lentils are a good source of protein, iron, and zinc. These nutrients are important for healthy hair growth and pigmentation.
Mushrooms
Mushrooms are a good source of copper and biotin. They also contain antioxidants, which may help to protect hair follicles from damage.
Fermented foods
Fermented foods such as yogurt, kimchi, and miso are good sources of probiotics. Probiotics are beneficial bacteria that live in the gut. Some research suggests that probiotics may help to improve hair health.
Peanuts
Peanuts are a good source of vitamin E, copper, magnesium, biotin, and folate. These nutrients are important for healthy hair growth and pigmentation.
Figs
Figs are a good source of iron, copper, and biotin. They also contain antioxidants, which may help to protect hair follicles from damage.