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Sweet potatoes are a great source of the antioxidant beta carotene, which your body turns into vitamin A. "Basically, every cell of the body cannot function without enough A," Fishman says. It also helps protect and produce the oils that sustain your scalp, and being Marathon Micro Motor low on vitamin A can even leave you with itchy, irksome dandruff. Oysters are rich in zinc, a lack of which can lead to hair loss (even in your eyelashes), as well as a dry, flaky scalp. Three ounces has a whopping 493% of your daily value. You can get some zinc through fortified cereals and whole grain breads, but oysters can boast a good level of protein too. "Remember, hair is about 97% protein," Drayer says. Without enough protein, your body can't replace the hairs that you naturally shed every day and what you do make can be dry, brittle, or weak. Sweet potatoes are a great source of the antioxidant beta carotene, which your body turns into vitamin A. "Basically, every cell of the body cannot function without enough A," Fishman says. It also helps protect and produce the oils that sustain your scalp, and being low on vitamin A can even leave you with itchy, irksome dandruff. A great source of protein, eggs are loaded with four key dental supplies minerals: zinc, selenium, sulfur, and iron. Iron is especially important, because it helps cells carry oxygen to the hair follicles, and too little iron (anemia) is a major cause of hair loss, particularly in women, Drayer says. Cruise the dairy aisle for low-fat options such as Greek yogurt, which is high in hair-friendly protein, vitamin B5 (pantothenic acid -- an ingredient you'll often see on hair care product labels), and vitamin D. Emerging research links vitamin D and hair follicle health, but exactly how that works isn't clear, Fishman says. Exotic super fruits may come and go but when it comes to vitamin C, "It's hard to top this nutrient superhero," Drayer says. C is critical for circulation to the scalp and supports the tiny blood vessels that feed the follicles. Too little C in your diet can lead to hair breakage. The iron, beta carotene, folate, and vitamin C in spinach help keep hair follicles healthy and scalp oils circulating. This everyday entree is extraordinary when it comes to protein, as well as hair-healthy zinc, iron, and B vitamins to keep strands strong and plentiful. Because hair is nearly all sell dental equipment protein, "foods rich in protein are literally giving you the building blocks for hair," Drayer says. Tiny but mighty, these legumes are teeming with protein, iron, zinc, and biotin, says Fishman, making it a great staple for vegetarian, vegans, and meat eaters.
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