If you want healthy, thick hair, you don't need to stock up on expensive products and treatments, as healthy hair begins within, with a nutritious diet. Although there is no magic solution or quick fix for instantly improved hair, you can incorporate certain nutrients into your eating plan to give your hair a chance to grow stronger, shinier and fuller.
Hair Structure
Hair is composed mainly of protein and grows from follicles or small tubes in the skin, according to Kids Health. Small blood vessels at the base of the follicles deliver nutrients to the hair, helping it grow. Once hair emerges from the follicle and reaches the skin's surface, it is dead. New hair continues to grow from the follicle, which is why styling products placed on hair strands will not change hair growth but boosting nutrients will help hair grow stronger and healthier in the follicle.
Protein
Protein is the main component of hair, so eating plenty of it helps your hair follicles continue to produce hair. Foods that are rich in protein include meat, poultry, fish, eggs, nuts, beans, tofu, lentils and dairy products. The United States Department of Agriculture Food Guide Pyramid offers suggestions for healthy protein-rich foods in the meat and beans group, as well as guidelines that can be customized to suit your body size, age and activity level.
Vitamins
There are a variety of vitamins that can improve your hair health, including B vitamins such as folate, biotin and inositol; vitamin A; and vitamin C. Salmon is rich in vitamin B-12, beans and legumes offer biotin and eggs include biotin and vitamin B-12. Dark green vegetables offer vitamins A and C, while fruits such as berries and oranges are rich in vitamin C. Many orange-colored fruits and vegetables are rich in vitamin A, including carrots, cantaloupe, apricots and mangoes. You can also take vitamin supplements designed specifically to improve hair health, although vitamins can cause you to ingest too many nutrients, warns Paradi Mirmirani, a dermatologist in Vallejo, California, in the "Cosmopolitan" article "Hair Healthy Diet." Mirmirani recommends obtaining all your nutrients naturally from the foods you eat.
Fats
Certain fats can nourish your hair follicles with oils to keep your hair shiny and healthy looking. Omega-3 fatty acids support scalp health, according to Andrea Giancoli, a dietitian in Los Angeles and a spokeswoman for the American Dietetic Association, in the article "Hair Healthy Diet." Omega-3 fatty acids help hair stay hydrated and prevent drying. Many fish are rich in omega-3 fatty acids, including salmon, herring, tuna and mackerel. Flax seeds also offer omega-3 fatty acids.
Other Nutrients
Other hair-healthy nutrients include selenium and zinc. Selenium boosts scalp health and can be found in Brazil nuts, according to "Cosmopolitan." A lack of enough zinc in your diet can lead to hair shedding and loss, so incorporate zinc into your diet by eating nuts such as pecans, cashews, walnuts and almonds. Drinking at least eight 8-oz. glasses of water a day is important to help hair health as well, as water helps keep hair hydrated, healthy and shiny.
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