Nutrition Basics 10 Top Foods for Healthier Hair By Shereen Lehman, MS Shereen Lehman, MS Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. Learn about our editorial process Updated on June 30, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Ayana Habtemariam, MSW, RDN, LDN Medically reviewed by Ayana Habtemariam, MSW, RDN, LDN Facebook Ayana Habtemariam, MSW, RDN, LDN, is a registered dietitian, nutrition therapist, certified intuitive eating counselor, and macro social worker. Learn about our Medical Review Board Print Beautiful, shiny hair requires more than a good shampoo and conditioner. It starts on the inside—with a balanced diet. Healthy hair relies on certain essential nutrients, including protein, omega-3 fatty acids, iron, zinc, calcium, biotin and vitamins A, C, E, and D. If you currently eat a diet rich in variety, you are likely to be getting plenty of these vitamins and minerals. Just to be sure, read on for how certain healthy fats, lean proteins, and colorful fruits and vegetables can contribute to a healthy crown. 1:26 Watch Now: What to Eat to Get Healthy Hair 1 Fish Verywell / Alexandra Shytsman Salmon and tuna are rich in protein, omega-3 fatty acids, and vitamin D. Add salmon or tuna to a fresh green salad or enjoy either as a sushi entree. Keep canned tuna and salmon on hand to used in a number of recipes. Herring, sardines, and trout are also omega-3-rich choices. 2 Dark Leafy Greens Verywell / Alexandra Shytsman Spinach, Swiss chard, and kale are excellent sources of vitamin A, iron, calcium and vitamin C. Use raw greens as a base for salads or sauté them with a little olive oil and garlic and serve as a tasty side dish. 3 Nuts Verywell / Alexandra Shytsman Almonds, pecans, and walnuts are rich in plant proteins, biotin, minerals, and vitamin E. Walnuts are also a good source of omega-3 fatty acids. Eat raw walnuts as a snack, top your salads with toasted pecans, or sprinkle some almonds on green beans or other cooked veggies. Plant Sources of Omega-3 Fats 4 Sweet Potatoes and Yams Verywell / Alexandra Shytsman Sweet potatoes and yams are packed with vitamin A, vitamin C, iron, and calcium. Serve whipped sweet potatoes as a side dish or bake sweet potatoes and top them with a bit of molasses to add even more calcium. 5 Eggs Verywell / Alexandra Shytsman Eggs are an excellent source of protein and biotin, and they contain vitamins A and E, plus some iron and calcium. "Omega eggs," produced by hens fed special diets, are also good sources of omega-3 fatty acids. 6 Legumes Verywell / Alexandra Shytsman Beans, lentils, and soy are all rich in protein, zinc, iron and biotin. Baked beans can be used as a topping for baked white or sweet potatoes. Lentil soup pairs perfectly with a fresh green salad. How to Get More Legumes in Your Diet 7 Oysters Verywell / Alexandra Shytsman Oysters are extremely high in zinc, plus they’re a rich source of protein. Enjoy raw oysters on the half shell, prepared as Oysters Rockefeller, or make oyster stew for dinner. 8 Milk and Dairy Verywell / Alexandra Shytsman Dairy products are high in protein, vitamin D, and calcium. Serve Greek yogurt with honey, berries, and nuts for a delicious breakfast or healthy dessert. Alternatively, milk made from almonds, soy or rice is also a good choice. 9 Red Bell Peppers Verywell / Alexandra Shytsman Red bell peppers are high in vitamins A and C. Top a salad with raw red pepper slices, roast them with an assortment of veggies or add them to a stir-fry. 10 Lean Beef Verywell / Alexandra Shytsman Beef is an excellent source of protein and zinc. If calories are a concern, choose a leaner cut like a filet mignon if that is an accessible option for you. Add thin slices of steak to a salad or use lean cuts of beef in a stir-fry. Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. FoodData Central. U.S.Department of Agriculture. Published April 1, 2020. By Shereen Lehman, MS Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.