Good nutrition plays an important role in the health of your hair, says Brian Thompson, principal trichologist and director of product development at Philip Kingsley Trichological Centre in "Ladies Home Journal." While a balanced diet can't transform naturally fine tresses into super-thick ones, eating protein, complex carbohydrates, vitamins and minerals can boost your hair's growth and shininess.
Salmon
Salmon is rich in omega-3 fatty acids and proteins that help keep your scalp healthy and your hair shiny, explains Andrea Giancoli, a dietitian in Los Angeles and a spokeswoman for the American Dietetic Association. Salmon and other foods rich in protein, including fatty fish like tuna and mackerel, keep your scalp moisturized so that it produces enough sebum to coat your hair shaft, giving it a smooth surface that reflects light.
Brown Rice
Your body needs complex carbohydrates to assemble the protein for hair growth, so it's important to eat complex carbohydrates like brown rice whenever you eat protein. Thompson says brown rice is a suitable option because in addition to helping you grow new hair, brown rice is a beneficial source of fiber and B vitamins.
Dark Green Vegetables
Dark green vegetables like spinach, broccoli and Swiss chard, contain significant amounts of vitamins A and C, nutrients your hair follicles need to produce sebum. They're also good sources of iron, which Thompson says is one of the most important minerals for promoting hair growth.
Poultry
Protein is essential for hair growth and poultry like turkey and chicken is one of the best high-quality sources of protein. Not only does protein step up your body's production of new hair, it also ensures that your hair grows strong and healthy.
Low-Fat Dairy Products
Low-fat dairy products are rich in calcium and protein, making them another favorable choice for growing healthier hair. According to Thompson, dairy products contain whey and cassein, two types of protein that can promote hair growth. And because calcium is essential for healthy hair growth, dairy products are a top choice for boosting this mineral in your diet.
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