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Best Foods for Healthy Hair
Published: 06/25/2012

Whole foods rich in protein, omega-3 fatty acids, zinc and biotin help promote a healthy scalp and hair. Add these foods to your grocery cart – think of it as a healthy hair recipe!

  • Dark leafy greens. Kale, Swiss chard, spinach and other dark leafy greens are good sources of vitamins A and C, which the body needs to produce the oily substance sebum, a natural conditioner for your hair produced by your body.
  • Salmon. Omega-3 fatty acids, of which salmon is an excellent source, are important to a healthy scalp. Salmon (choose wild Alaskan salmon) is also a good source of protein. If you prefer not to eat fish, try two tablespoons of freshly ground flaxseed or a high-quality fish oil supplement instead. 
  • Beans and legumes. They are a good source of protein which helps promote hair growth, as well as iron, biotin and zinc. (Biotin deficiencies can occasionally result in brittle hair.)
  • Nuts. Specific varieties of nuts contain vitamins and minerals that can help promote the health of your scalp. These include Brazil nuts – a good source of selenium (limit yourself to no more than two nuts per day) – and walnuts, which provide the omega-3 fatty acid alpha-linolenic acid that may help condition your hair, as well as zinc, which can minimize hair shredding. Cashews, almonds and pecans are other hair-healthy choices.
  • Eggs. A good source of protein, which helps prevent dry, weak and brittle hair. Choose organic, omega-3 fortified eggs from cage-free hens.

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