June 2018

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

1 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.

2 Salmon. Omega-3 fatty acids, of which wild-caught salmon is an excellent source, are important to a healthy scalp. Salmon (ideally choose sockeye or wild Alaskan salmon) is also a good source of protein. If you don’t like the taste of fish, try a high-quality fish oil supplement.

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

4 Nuts. Specific varieties of nuts contain vitamins and minerals that can help promote the health of your scalp. Brazil nuts are a good source of selenium (limit yourself to no more than two Brazil nuts per day). Walnuts provide the omega-3 fatty acid alpha-linolenic acid, which may help condition your hair, as well as zinc, which can minimize hair shedding. Cashews, almonds, and pecans are other hair-healthy choices. Aim for raw varieties as often as you can, or lightly toast on your own if an added crunch is needed.

5 Eggs. A good source of protein as well as biotin, helping prevent dry, weak and brittle hair. Choose organic, omega-3 fortified eggs from cage-free hens.