A healthy diet is the foundation for strong, healthy hair. Your body prioritizes nutrients, using the vitamins and minerals you eat for critical functions first, and then for activities such as growing hair and nails. Your hair is made mostly of protein, but iron, zinc, B12 and folic acid are also essential for healthy hair growth.
Salmon
Salmon contains protein--the most important ingredient for healthy hair--as well as omega-3 fatty acids, vitamin B12 and iron. Omega-3 fatty acids prevent dry scalp, which may make hair look dull and lifeless, according to the Good Housekeeping website. Mackerel, sardines, herring and snapper are also good sources of protein and omega-3s.
Legumes
Beans contain protein, iron, zinc and biotin. Biotin is especially important because a deficiency, although rare, will result in brittle hair, warns "Good Housekeeping" magazine. Try to eat three cups of beans per week for optimal hair health.
Green Vegetables
Spinach, Swiss chard, collards and broccoli are high in vitamins A and C, used to produce the oily substance known as sebum that naturally conditions your hair. Vitamin C also helps your body absorb iron more efficiently; a lack of iron can make hair brittle and weak.
Oysters
Oysters are high in zinc, which affects androgen hormones associated with hair loss. Too many androgens--a type of male sex hormone found in both men and women--can lead to male pattern baldness or thinning hair. Zinc helps to balance male sex hormones. Zinc also boosts the immune system, stimulating hair growth. Other foods that are high in zinc include walnuts, cashews, almonds, lamb, beef and beans.
Whole Grains
Brown rice, whole grains and fortified breakfast cereals are high in folic acid and other B vitamins, iron and zinc. The Cleveland Clinic reports that low iron levels may lead to baldness.
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