Hair Care

Want to keep your hair healthy and shiny? Eat these foods!

Click here to download a full-color handout for students.

  1. Salmon: This fish contains omega-3 fatty acids that help keep the scalp healthy. It also has vitamin B-12 and iron.

  2. Dark-green vegetables: Examples of these types of vegetables are spinach, broccoli, and Swiss chard. All are excellent sources of vitamins A and C, which your body needs to produce sebum. Sebum is an oily substance, secreted by your hair follicles that naturally conditions your hair.

  3. Beans: Legumes like kidney beans and lentils provide protein to promote hair growth. These beans are also good sources of iron, zinc, and biotin.

  4. Nuts: Walnuts have alpha-linolenic acid, an omega-3 fatty acid that is good for the scalp. Walnuts are also a good source of zinc, as are cashews, pecans, and almonds.

  5. Poultry: The protein in chicken and turkey helps keep hair from becoming brittle.

  6. Eggs: Eggs contain a lot of protein. They are also great sources of biotin and vitamin B-12, which are important beauty nutrients.

  7. Whole grains: Examples include whole-wheat bread and whole-grain cereals. Whole grains contain lots of zinc, iron, and B vitamins.

  8. Oysters: Oysters are a terrific source of zinc.

  9. Low-fat dairy products: Products such as yogurt and skim milk are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality sources of protein.

  10. Carrots: Carrots contain a lot of vitamin A, which contributes to a healthy scalp.

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