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Top 10 foods for healthy hair

When it comes to healthy hair, it’s not just what you put on your tresses that count – it’s what you put in your body, too.

WebMD Feature
Medically Reviewed by Dr Rob Hicks

“Lather, rinse, repeat” may be standard advice, but shampoo and conditioner alone won’t give you the healthy hair you crave. For the most luxurious locks possible, you'll need to step out of the shower and into the kitchen.

“Your hair grows about 1/4 to 1/2 inch every month, and the foundation of all of our new hair, skin and nail growth is the nutrients we eat,” says dietitian Dawn Jackson Blatner. "If you eat a healthy diet, you will grow stronger and healthier cells throughout your entire body -- inside and out."

healthy hair

If you were born with fine, thin hair, you'll never have rope-thick tresses - no matter what you eat - but a well-balanced diet that includes plenty of protein and iron can make a difference, say nutrition and hair experts.

Be aware of dietary supplements often marketed to thicken hair or make it grow faster. They might backfire.

“Even though you can find beauty supplements on the shelves of most stores, try to get the nutrients you need from foods whenever possible,” says dermatologist Paradi Mirmirani. “In rare instances, excess supplementation of certain nutrients, such as vitamin A, has been linked to hair loss.”

Read on for the 10 top foods that should be the foundation of your healthy hair diet.

Healthy hair food 1: Salmon

When it comes to foods that pack a beauty punch, it’s 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, 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.

Healthy hair food 2: Dark green vegetables

Popeye the Sailor Man didn’t eat all that spinach for healthy hair, but he could have. 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.

Dark green vegetables also provide iron and calcium.

Healthy hair food 3: Beans

Beans, beans, they're 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, zinc and biotin. While rare, some small studies show biotin deficiencies can result in brittle hair.

Dawn Jackson Blatner recommends three or more cups of lentils or beans each week.

Healthy hair food 4: Nuts

Do you go nuts for thick, shiny hair? You should.

Brazil nuts are one of nature’s best sources of selenium, which some studies show is 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. They are also a terrific source of zinc, as are cashews, pecans and almonds. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu.

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