Fish is full of protein, which is the chief component of hair. Oily fish like salmon contain beneficial omega-3 fatty acids that can help prevent a dry scalp, as well as vitamin B-12 and iron.
Eggs are another food that’s rich in protein; they’re also a good source of vitamin B-12 and biotin.
Milk, Yogurt, and Cheese
Dairy products are plentiful sources of calcium and protein. Choose low-fat or fat-free versions so your waistline and hair can both benefit.
Cashews, pecans, and almonds are full of zinc. Walnuts contain zinc too, along with alpha-linolenic acid. And Brazil nuts provide the mineral selenium, which can help keep your scalp healthy and dandruff-free. Many nuts contain B vitamins as well.
Add ground flaxseed to cereal to boost your consumption of beneficial omega 3.
Great benefits for your hair because of its B vitamin content.
This healthy oil contains beneficial vitamin E, so use it for your sautés as well as your salads.
Lentils and kidney beans
Legumes like these supply the protein your hair needs for growth; in addition, they provide iron, zinc, and the B vitamin biotin.
Whole grains are full of B vitamins, iron, and zinc. The foods to choose from are whole-grain bread, breakfast cereals, and pasta. Other good whole-grain sources are oatmeal, brown or wild rice, buckwheat, and popcorn – butter-less.
Eat avocado to get a good dose of vitamin E and several other natural benefits.
Broccoli & Spinach
Dark green leafy veggies are full of vitamins A and C. Your body uses these foods to produce sebum, the oily secretion on your scalp that works like a conditioner. These veggies also pack iron and calcium.
Carrots, Squash, & Sweet Potatoes
The vitamin A in orange vegetables can help keep your scalp healthy.
Cauliflower & Cabbage
These vegetables provide silica, a mineral that may help protect your hair against loss and breakage.
Onion & Garlic
Your hair will benefit from the bioflavonoids contained in these flavorful allium vegetables.
Oranges & Grapefruit
All the citrus fruits are good sources of vitamin C, which helps your body absorb iron.
Drink plenty of water to keep your hair and body well hydrated.
Good hair nutrition begins with getting enough protein, which is the building block of your hair.
Then you need complex carbohydrates to help assemble the proteins for good hair growth. If your body has a limited number of nutrients, your body sends those nutrients to the cells essential for life. Your hair is the last one in the food chain.