In addition to genetics, a healthy diet has a lot to do with having healthy hair. Supplements help but there is nothing better than getting key nutrients directly from a fresh food source.
Salmon is an excellent source of high quality protein. It is loaded with omega-3 fatty acids as well as vitamin B-12 and iron. If you are a vegetarian, try one to two tablespoons of ground flaxseed in your daily diet for some plant based omega-3 fats.
Dark green vegetables such as spinach, broccoli or Swiss chard provide an excellent source of Vitamins A and C which your body needs to produce sebum. This oily substance secreted by your hair follicles is the body's natural hair conditioner.
Beans such as kidney or lentils not only provide plentiful protein to promote hair growth, but provide iron, zinc and biotin. Although rare, biotin deficiencies can result in brittle hair. Two to three cups of beans a week will provide healthy nutrition.
Nuts-specifically Brazil nuts are one of nature's best sources of selenium--an important mineral for the health of your scalp. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that helps condition your hair in addition to being a terrific source of zinc. So are cashews and peanuts. A zinc deficiency can lead to hair shedding so add some nuts to your diet!
Additional great foods to add to your pursuit of healthy hair and scalp are poultry, eggs, oysters (zinc), low fat dairy and carrots (vitamin A).
