Salmon

When it comes to foods that pack a beauty punch, it is hard to beat salmon. Loaded with omega-3 fatty acids, this high quality protein source is also filled with vitamin B-12 and iron. Essential omega-3 fatty acids are needed to support scalp health says dietician Andrea Giancoli. Studies suggest a deficiency can result in a dry scalp and thus hair looking dull.

Dark Green Vegetables

Popeye the Sailor did not eat all that spinach for healthy hair, but he may have. Spinach like broccoli and swiss chard, is an excellent source of vitamin A & C, which your body needs to produce sebum. The oily substance, secreted by your hair follicles, is the body’s natura; hair conditioner. Dark green vegetables also provide iron & calcium.

Beans

Bean. beans, they are good for your….hair! Yes, it’s true. 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 also ample iron, xinx and biotin. While rare, some small studies show biotin deficiencies can result in brittle hair. We recommend three or more cups of lentils or beans each week.

Nuts

Do you go nuts for thick, shiny hair? You should. Brazil nuts are one of nature’s best souce of selenium, which some studies show is an important mineral for the health of your scalp.

Poultry

Chickens and turkeys may have feathers, but the high-quality protein they provide will give you the healthy hair you crave. Poultry also provides iron with a degree of bioavailabilty, meaning your body can easily reap its benefits.

Eggs

When it comes to healthy hair, it doesn’t matter whether you like your eggs scrambled, poached or fried.How ever they are served. eggs are one of the best protein sources you can find. They also contain biotin and vitamin B-12.

Whole Grains

Sink your teeth into hearty whole grains, including whollegrain bread and fortified wholegrain breakfast cereals for a healthy dose of zinc, iron and B vitamins. A wholegrain snack can be a great option when your energy is zapped halfway through the afternoon and you still have hours until evening meal.

Oysters

Oysters may be better know for their reputation as an aphrodisiac, but they also lead to healthy hair and who does not love that? The key to their love and hair boosting abilities is zinc- a poweful antioxidant. If oysters don’t make a regular appearance on your dinner plate, do not despair. In addition to getting it from whole grain and nuts, you can also get zinc from beef and lamb, or if you’re a vegetarian from pumpkin seeds and chickpeas.

Low fat dairy products

Low fat dairy products like skimmed mlk and yogurt are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two quality protein sources. For some healthy hair foods on the go, try adding a yogurt or cottage cheese cup to your bag when you head out in the morning to snack on later in the day. You can even boost theit hair benefits by stirring in a couple of tablespoon of flaxseeds or walnuts for omega-3 fatty acids and zinc.

Carrots

Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision. Since a healthy scalp is essential for a shiny, well conditioned head of hair, you’d be wise to include carrots in your diet, snacks or toppings on your salad.