Ten foods help strengthen your hair

Healthy food of the things that concerned many athletes around the world , to increase the health and fitness in general , and the things that are required can be found in abundance , it is hair care and maintain his health

Here are 10 foods help strengthen the hair :

1) Salmon and tuna which is rich in protein and omega 3 fatty acids , vitamin D, which is rich in calories ,

2) Spinach, Swiss chard and kale , which are excellent sources of vitamin

a) ) , iron, calcium and vitamin C

 3) Nuts : almonds , walnuts rich in vegetable protein , vitamin E and is a good source of omega-3 and helps to protect and strengthen the hair.

4) Sweet potatoes , which contain vitamin A, and vitamin C, iron, calcium , and give the body more calcium .

5) Eggs: It is a rich source of protein and biotin, and vitamins A and E and omega-3 fatty acids that help strengthen hair.

6) Dry beans, soybeans rich in protein, zinc and iron.

7) Shellfish It contains a high proportion of zinc, and can be eaten in soups, to help strengthen the hair.

8) Dairy products, which contain a high proportion of protein, vitamin D and calcium which helps to burn more calories.

9) Red pepper it contains a high content of vitamins A, C with a range of low-calorie.

10) Beef steaks: They are an excellent source of protein, zinc, and help to lengthen and strengthen the hair.