Give Your Hair the Nutrients It Needs
Healthy hair isn't determined by one food, and there's no magic ingredient that can guarantee a particular appearance. Hair is made largely of a protein called keratin, so getting enough protein as part of a balanced diet can support normal hair growth and maintenance. A variety of foods can also provide iron, zinc, vitamin B12, healthy fats, and other nutrients that your body needs.
1. Eggs
Eggs are an easy way to add protein to breakfast, lunch, or dinner without much preparation. They also provide nutrients such as vitamin B12 and choline that contribute to normal body functions. You can enjoy them scrambled, boiled, or mixed into a sandwich. Having eggs as part of a varied diet can help you meet your overall protein needs.
2. Greek Yogurt
Greek yogurt usually has plenty of protein for a convenient serving size. This makes it easy to boost the protein in your snacks and meals. Greek yogurt can also give you calcium, which promotes healthy bones and muscles.
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3. Chicken
Chicken is a familiar protein source that works in everything from sandwiches to soups and stir-fries. It provides complete protein, meaning it contains all nine essential amino acids your body needs from food. Chicken also supplies nutrients including vitamin B6 and niacin.
4. Salmon
Like chicken, salmon is another source of protein that also provides nutrients your body needs. It’s high in omega-3 fatty acids, which have many important roles in your health. Salmon also has vitamin B12 and may contain vitamin D, depending on the type you buy and how it’s prepared.
5. Lentils
Lentils are an excellent plant-based source of protein and are especially useful when you're looking for alternatives to meat. They also contain iron, folate, and fiber, giving you several nutritional benefits in one food. Toss them into soup, curry, salads, or grain bowls for an easy meal addition.
6. Beans
Whether they’re black beans, kidney beans, chickpeas, or another variety, beans are another great way to up your protein intake. Beans also contain fiber and nutrients like iron, folate, and magnesium. Make a bean chili or burrito for a hearty and nutritious meal that doesn’t require too much effort on your part.
7. Tofu
Tofu is a versatile protein made from soybeans, and it can take on the flavors of whatever you're cooking with it. It also provides iron and other nutrients that vary depending on the type. You can add it to stir-fries, soups, rice bowls, or sandwiches. If you've never cooked tofu before, experimenting with different textures can make it more enjoyable.
8. Cottage Cheese
Cottage cheese offers a substantial amount of protein and can work equally well in sweet or savory meals. Some varieties also provide calcium and vitamin B12. You could combine it with fruit for a snack or use it alongside vegetables and whole grains at a meal. There's no need to make it a daily habit if you don't enjoy it..
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9. Turkey
Turkey is another meat that provides complete protein and can be used in many dishes. Turkey contains selenium, zinc, vitamin B6, and other nutrients. Ground turkey is convenient since it’s versatile and easy to add to different meals.
10. Sardines
Sardines may not be everyone's first choice, but they're packed with useful nutrients. Along with protein, they provide omega-3 fatty acids, vitamin B12, and calcium when the edible bones are included. They're also convenient because canned sardines don't require much preparation. If the flavor isn't appealing to you, there's no need to force yourself to eat them.
11. Pumpkin Seeds
Small seeds pack a nutritional punch with protein, healthy fats, magnesium, zinc, and more. You can throw them on oatmeal, yogurt, salads, or soup. Sprinkling a small handful of nuts or seeds on your meal is an easy way to make it more nutritious.
12. Peanut Butter
Peanut butter contains protein and healthy fats, making it a convenient addition to snacks and meals. Spread it on whole-grain toast, stir it into oatmeal, or pair it with fruit for a satisfying combination. It also provides nutrients such as magnesium and vitamin E. Just remember that peanut butter is only one part of a balanced diet.
13. Quinoa
Quinoa is a grain-like seed that provides both protein and fiber. Unlike many plant foods, it contains all nine essential amino acids, which makes it a useful option for people eating less meat. You can serve it with vegetables, beans, chicken, or tofu to create a balanced meal.
14. Lean Beef
Lean beef is another source of high-quality protein. It also contains iron, zinc, and vitamin B12. Iron helps your body make red blood cells, while zinc and vitamin B12 play a role in your immune system.
15. Milk
Milk provides protein along with calcium, vitamin B12, and other nutrients, depending on the variety. It can be enjoyed on its own or added to cereal, oatmeal, smoothies, and other foods. Dairy alternatives can also provide useful nutrition, although their protein and nutrient content varies by product.
16. Edamame
Also known as young soybeans, edamame is a complete protein that comes from plants. Edamame has fiber in it as well as folate, vitamin K, and several minerals your body needs. You can enjoy edamame on its own as a snack or add it to rice bowls, salads, and noodle dishes.
17. Tuna
Tuna is a protein-rich fish that can be used in salads, sandwiches, pasta, or wraps. It also provides nutrients such as vitamin B12 and selenium. Because different types of tuna can contain different amounts of mercury, it's a good idea to follow age-appropriate guidance about fish choices and serving amounts.
18. Oats
Oats aren't usually considered a high-protein food compared with meat or dairy, but they can still contribute useful protein to your diet. They also provide fiber and several important minerals. Pairing oats with milk or yogurt, nuts, seeds, or peanut butter can turn them into a more protein-rich meal.
19. Tempeh
Made from fermented soybeans, tempeh has a firm texture and adds filling protein to your meal. Tempeh is versatile: you can slice it, sauté it, bake it, and add it to stir-fries and sandwiches. Tempeh also has fiber in it and provides a number of micronutrients since it’s made from whole soybeans.
20. Shrimp
Shrimp provides plenty of protein in a relatively small serving and can be prepared in countless ways. It also contains nutrients such as selenium and vitamin B12. Add it to tacos, pasta, rice dishes, or salads alongside vegetables and another source of carbohydrates.
