Ideal Foods for Beautiful, Healthy Hair


Whole foods rich in protein, omega-3 fatty acids, zinc and biotin help promote a healthy scalp and hair. Add these foods to your grocery cart - think of it as a healthy hair recipe!

Dark leafy greens.  

Kale, Swiss chard, spinach and other dark leafy greens are good sources of vitamins A and C, which the body needs to produce the oily substance sebum, a natural conditioner for your hair produced by your body.


Omega-3 fatty acids, of which salmon is an excellent source, are important to a healthy scalp. Salmon (choose wild Alaskan salmon) is also a good source of protein. If you prefer not to eat fish, try two tablespoons of freshly ground flaxseed or a high-quality fish oil supplement instead. 

Beans and legumes. 

They are a good source of protein which helps promote hair growth, as well as iron, biotin and zinc. (Biotin deficiencies can occasionally result in brittle hair.)


Specific varieties of nuts contain vitamins and minerals that can help promote the health of your scalp. These include Brazil nuts - a good source of selenium (limit yourself to no more than two nuts per day) - and walnuts, which provide the omega-3 fatty acid alpha-linolenic acid that may help condition your hair, as well as zinc, which can minimize hair shredding. Cashews, almonds and pecans are other hair-healthy choices.


  A good source of protein, which helps prevent dry, weak and brittle hair. Choose organic, omega-3 fortified eggs from cage-free hens.

Article courtesy of Dr. Andrew Weil's website, published 6/25/12, found here.

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