Diet Tips for Healthy Hair

Sweet Potatoes and Cantaloupe

Treat yourself to something sweet. Sweet potatoes and cantaloupe are great sources of vitamin A and C. "[They] help the body to produce sebum, which keeps hair shiny and helps prevent dandruff," Sarah-Jane Bedwell, a Nashville nutrition expert.

"Vitamin A is important for a healthy scalp, which is vital in producing shiny hair" -Dr. Susan Mitchell, a registered dietician and Fellow of the American Dietetic Association.

Low-Fat Dairy Products

The calcium in low-fat dairy products like milk, yogurt and cheese "helps lengthen and thicken hair by promoting healthy hair growth," says Bedwell. Moon recommends Greek yogurt. "It provides an excellent source of calcium, which helps hair grow.

 
 
 
 
 
Green Vegetables

Green vegetables provide a variety of nutrients essential to strong and shiny hair. Green peas and spinach contain B vitamins, which "help to support new hair growth and improve circulation to the scalp," Sass says. Edamame, spinach and sea vegetables are rich in magnesium for improved hair growth and maintenance.

Nuts

Packed with protein, vitamin B5 and other nutrients, nuts keep locks in good shape. "Nuts such as almonds, pecans and Brazil nuts provide both selenium and zinc to the diet, says Mitchell, who notes that "a zinc deficiency is tied to hair shedding." You can also get zinc from lean beef, poultry, lamb, whole grain cereal, oysters, beans, crab and lobster. Peanuts contain vitamin B5, which may help hair grow stronger, Bedwell adds. The zinc in cashews and magnesium in almonds are also key for hair growth and maintenance.

Fish


While there are plenty of hair products out there claiming to promote gorgeous locks, what you eat is really at the root of it all. Including certain nutrients in your diet can ensure not only a healthy body, but also a healthy scalp, which is essentially where a good-looking head of hair begins, experts say.

Fish like salmon, halibut and sardines are packed with beauty benefits, including the prevention of brittle hair. "Miss out on omega-3s and prepare for a dry scalp, and dry, dull hair," says Maggie Moon, corporate nutritionist for New York City online-grocer FreshDirect.com.

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