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Great hair is one of the first things you notice about a person. Styling, washing, and conditioning are all vital, but without the nutritional foundations for healthy hair it’s hard to achieve the look you want. Here’s what to eat to make sure your hair grows lush, shiny, and full of body.

Oily Fish

Oily fish like salmon and tuna are packed with omega-3 acids, which work to nourish hair follicles for smoother growth and greater shine. These kinds of fish are also rich in vitamin D, which is essential for healthy roots to keep naturally shed hair replenished.

However, be sure to buy wild-caught or organic fish if you can. These are much richer in nutrients than intensively farmed animals, as well as being better for the environment.

Leafy Greens

Spinach, savoy cabbage, kale, and other leafy greens are great sources of iron, and help to prevent a deficiency that can lead to hair thinning and loss. Just as importantly, they contain vitamins C and A, which together fuel your body’s production of collagen, a vital component of lush and damage-resistant hair.

And lastly, they also contain beta carotene, a vitamin precursor which helps keep your scalp supple to reduce dandruff.


High in both protein and calcium, cheese is an important part of a hair-friendly diet, providing the essential building blocks your follicles need to do their work. There is also evidence that eating cheese helps protect hair against damage from direct sunlight, thanks to its omega-3, biotin, and copper content.


The meat of chicken, turkey, and other poultry is an excellent source of lean protein. A diet rich in protein is important for great hair, as the proteins you eat are focused on internal organs and muscle mass as a first priority. If you have even a small deficiency, your hair will soon grow thin and brittle.

What’s more, poultry contains substantial amounts of niacin, also known as vitamin B3, which is an important nutrient for a healthy scalp.

Nuts and Seeds

Lastly, nuts and seeds are one of the best dietary sources of vitamin E. This nutrient has an antioxidant effect, helping to keep your body’s cells in good condition. Vitamin E is particularly important for keeping hair follicles active and productive.

Taking good care of your hair is vital if you want styling to be a success. But expensive shampoos and conditioners won’t help if your diet lacks the nourishment your hair needs. Eat more of these five foods, and you’re sure to notice a real difference in the fullness, shine, and manageability of one of your most important beauty assets.

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My hair is in terrible shape. It’s dry and brittle with lots of split ends. I just assumed it was just part of aging and working outside most of the day. I see my diet could be the problem instead. That’s actually better as it’s easily remedied.


It seems like omega-3 fatty acids are good for so many things in the body. I love fish, so I have no problem incorporating it into my diet. 🙂 And, I have another reason to give my kids to eat their leafy greens!

Oh, we are all about…

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