Protein: For your hair "Since hair is about 97 percent protein, strong, shiny hair and a healthy scalp require quality protein from your diet," says Drayer. She recommends that you get a quarter of your calories from protein (so about 94 g of protein a day). Foods like meat, poultry, fish, beans, nuts and seeds will ensure a healthy scalp and hair. And aim to eat foods rich in iron (18 mg a day), like lean meats and poultry, dried fruits and fortified cereals, which help carry red blood cells to the hair follicle; silicone (there is no recommended daily allowance, so what you eat is a bonus), found in whole wheat bread, brown rice and bananas to make hair stronger and thicker; and selenium (55 mcg daily) found in brazil nuts, tuna, whole grains and eggs, which has antioxidant properties that protect our scalp from free radical damage that can ultimately lead to dandruff.
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