10 Top Foods for Healthier Hair

Beautiful shiny hair requires more than a good shampoo and conditioner. Healthy hair relies on certain essential nutrients, including protein, omega-3 fatty acids, iron, zinc, calcium, biotin and vitamins A, C, E, and D.

I know that's a lot of vitamins and minerals and so on, but eating a healthy balanced diet should provide you with all these nutrients. But, just to be sure, I've found ten foods that are especially beneficial.  

Salmon and tuna are rich in protein, omega-3 fatty acids, and vitamin D, but even though they’re rich in omega-3 fats, they’re not high in total fats or calories. Add salmon or tuna to a fresh green salad or enjoy them as sushi. Canned tuna and salmon can be kept on hand and used in a number of recipes. Herring, sardines, and trout are also rich in omega-3s.

Spinach, Swiss chard, and kale are excellent sources of vitamin A, iron, calcium and vitamin C.  They’re also low in calories so they’ll also help you keep a trim waistline. Use raw green as a base for your salads or sauté them with a little olive oil and garlic and serve as a healthy side.

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 or top your salads with toasted pecans. Sprinkle some almonds on green beans or other cooked veggies. 

Sweet potatoes and yams are packed with vitamin A, plus they contain vitamin C, iron, and calcium.  Serve whipped sweet potatoes as a tasty side dish or bake sweet potatoes and top them with a small amount of molasses to add even more calcium. 

Eggs are an excellent source of protein and biotin, and they contain vitamins A and E, plus some iron and calcium. Eggs produced by hens fed special diets, called ‘omega eggs’ are also good sources of omega-3 fatty acids.

Dry 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.  Or serve lentil soup with a fresh green salad. 

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. 

Dairy products are high in protein, vitamin D, and calcium. Go with low or non-fat milk and cheese to cut back on some of the calories. 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.

Red bell peppers are high in vitamins A and C, plus they’re super low in calories. Top a salad with raw red pepper slices, roast them with an assortment of veggies or add them to a stir-fry. 

Beef is an excellent source of protein and zinc. It can be high in fats and calories, so choose a leaner cut like a filet mignon. Grass-fed beef has a better fatty acid profile. Add thin slices of steak to a salad or use lean cuts of beef in a stir-fry.

United States Department of Agriculture Agricultural Research Service National Nutrient Database for Standard Reference Release 28.