1: Salmon: Essential omega-3 fatty acids are needed to support scalp health. A deficiency can result in a dry scalp and thus hair, giving it a dull look. Vegetarian? Include one or two tablespoons of ground flaxseed in your daily diet for some plant-based omega-3 fats.
2: Dark Green Vegetables: Spinach, like broccoli and Swiss chard, is an excellent source of vitamins A and C, which your body needs to produce sebum. The oily substance, secreted by your hair follicles, is the body’s natural hair conditioner.
3: Beans: Legumes like kidney beans and lentils should be an important part of your hair-care diet. Not only do they provide plentiful protein to promote hair growth, but ample iron, zinc, and biotin. While rare, biotin deficiencies can result in brittle hair.
4: Nuts: Brazil nuts are one of nature’s best sources of selenium, an important mineral for the health of your scalp. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu.
5: Poultry: Without adequate protein or with low-quality protein, one can experience weak brittle hair, while a profound protein deficiency can result in loss of hair color.
6: Eggs: Eggs are one of the best protein sources you can find. They also contain biotin and vitamin B-12, which are important beauty nutrients.
7: Whole Grains: Sink your teeth into hearty whole grains, including whole-wheat bread and fortified whole-grain breakfast cereals, for a hair-healthy dose of zinc, iron, and B vitamins.
8: Oysters: The key to their love and hair-boosting abilities is zinc — a powerful antioxidant.
9: Dairy Products: Dairy products like milk and yogurt are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources.
10: Carrots: Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision.