Besides being rich in protein and vitamin D (both are key to strong hair) the omega-3 fatty acids found in this tasty cold-water fish are the true superstar. Your body can't make those fatty acids, which your body needs to grow hair. Omega-3s are also found in cell membranes in the skin of your scalp, and in the natural oils that keep your scalp and hair hydrated.
Other options: If salmon doesn't thrill you, you can also get essential fatty acids from fish like herring, sardines, trout, and mackerel, as well as avocado, pumpkin seeds, and walnuts (see below for more wonderful things about walnuts.)
2. Walnuts
These are the only type of nut that have a significant amount of omega-3 fatty acids. They're also rich in biotin and vitamin E, which helps protect your cells from DNA damage.
Other options: Try using walnut oil in your salad dressing or stir-fry instead of canola or safflower.
3. Oysters
Oysters are rich in zinc, a lack of which can lead to hair loss (even in your eyelashes), as well as a dry, flaky scalp. Three ounces has a whopping 493% of your daily value. You can get some zinc through fortified cereals and whole grain breads, but oysters can boast a good level of protein too.
Other options: Get your fill of zinc with nuts, beef, and eggs.
4. Sweet Potatoes
Sweet potatoes are a great source of the antioxidant beta carotene, which your body turns into vitamin A. It also helps protect and produce the oils that sustain your scalp, and being low on vitamin A can even leave you with itchy, irksome dandruff.
Other options: Carrots, cantaloupe, mangoes, pumpkin, and apricots are all good sources of beta carotene.
5. Eggs
A great source of protein, eggs are loaded with four key minerals: zinc, selenium, sulfur, and iron. Iron is especially important, because it helps cells carry oxygen to the hair follicles, and too little iron (anemia) is a major cause of hair loss, particularly in women.
Other options: You can also boost your iron stores with animal sources, including chicken, fish, pork, and beef.
6. Spinach
The iron, beta carotene, folate, and vitamin C in spinach help keep hair follicles healthy and scalp oils circulating.
Other options: Try similarly nutrient-rich dark, leafy vegetables such as broccoli, kale, and Swiss chard.
7. Lentils
Tiny but mighty, these legumes are teeming with protein, iron, zinc, and biotin making it a great staple for vegetarian, vegans, and meat eaters.
Other options: Toss other beans such as soybeans (the young ones are called edamame) and kidney beans into your soup or salad.
8. Greek yogurt
Cruise the dairy aisle for low-fat options such as Greek yogurt, which is high in hair-friendly protein, vitamin B5 (pantothenic acid -- an ingredient you'll often see on hair care product labels), and vitamin D. Emerging research links vitamin D and hair follicle health.
Other options: Cottage cheese, low-fat cheese, and skim milk also fit the bill.
9. Blueberries
Exotic super fruits may come and go but when it comes to vitamin C. C is critical for circulation to the scalp and supports the tiny blood vessels that feed the follicles. Too little C in your diet can lead to hair breakage.
Other options: Kiwis, sweet potatoes, tomatoes, and strawberries.
10. Poultry
This everyday entree is extraordinary when it comes to protein, as well as hair-healthy zinc, iron, and B vitamins to keep strands strong and plentiful.
Other options: Lean cuts of beef are another good source of lean protein.
Looking for other tips or products for healthy hair? Contact our Ricky Knowles Hair and Wellness team at 713-623-4247, and we'd be more than happy to help you!
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