When it comes to taking care of your hair, you probably already have a trusted routine that you follow religiously. Maybe you have a favorite shampoo that you use or a powerful hairspray that never fails to keep your locks in place. However, keeping your hair healthy is about more than using the right products. To properly care for your mane, you also need to incorporate the right foods into your diet. From salmon to oatmeal, each of these foods is packed with key nutrients to help support sleek, healthy hair. By adding the following staples to your diet, you can ensure that your hair looks and feels its best every single day.

Eggs for hair loss prevention

Promoting healthy, long locks is as simple as whipping up an omelet. Eggs are a good source of biotin, a type of B vitamin that helps stimulate hair growth. Not getting enough biotin may lead to symptoms such as hair loss and brittle nails. In addition, eggs are rich in iron, which transports oxygen all the way down to the roots of your hair. This may help your hair grow longer and more quickly.

Fried eggs with tomatoes Olivia / Getty Images


Grapes for faster growth

Antioxidants in grapes may spur faster hair growth. Oligomeric proanthocyanidins, or ORC, stimulates the hair follicles, encouraging new growth. ORC also blocks the production of dihydrotestosterone, one of the primary triggers of hair loss. Adding grapes to your diet should be a treat. Sweet and healthy, they also improve blood circulation and are great for heart health.

portrait of a young woman fooling around at table eating grapes Silke Woweries / Getty Images


Salmon for a glossy finish

If you can’t seem to achieve the perfect shine that you see in hair ads, the solution lies in salmon. This type of fish is fortified with omega-3 fatty acids, which nourish your hair with essential proteins and nutrients. The result is a smooth, glossy appearance from your roots to your ends. Eating plenty of salmon also helps keep inflammation at bay, helping to reduce your overall risk of hair loss.

Woman is holding a Bagel with cream, avocado and smoked salmon oHealthy breakfast food. dulezidar / Getty Images


Spinach to reduce breakage

Vitamin-rich, spinach is the perfect antidote for brittle hair. A great source of folate, beta carotene, iron, and vitamins A and C, should be on everyone's menu. In addition to helping strengthen your hair, spinach may lower your blood pressure and contribute to heart health. Spinach makes a great addition to smoothies, adding nutrients without changing the taste.

Shot of a young woman eating a healthy salad at home PeopleImages / Getty Images


Oranges for reduced breakage

Citrus fruits like oranges are high in vitamin C, a vital nutrient that guards against breakage. If your hair is prone to excessive dryness, split ends, or other forms of damage, loading up on vitamin C can help reverse these harmful effects. Adding oranges to your diet can also minimize frizz, dryness, and other symptoms that are commonly associated with hair breakage.

Close up of a girl eating an orange outdoors. SolStock / Getty Images


Avocado for a glossy shine

Rich in both polyunsaturated and monounsaturated fatty acids, avocados provide the moisture your body needs for a healthy scalp and shiny hair. Don't let the talk of fatty acids scare you away. These are the so-called good fats. Oleic acid, the main source of avocado fat, may reduce inflammation in the body and is another heart-healthy choice.

Homemade healthy avocado toast with fresh arugula Mariha-kitchen / Getty Images


Legumes for a healthier scalp

If you're searching for an easy way to eliminate dandruff for good, look to legumes. Lentils, peanuts, kidney beans, peas, and chickpeas are all types of legumes that help promote soft, smooth hair. In each of these foods, you’ll find a slew of vitamins and minerals that prevent dry scalp, including zinc, iron, protein, and biotin. Not only do these nutrients help prevent dandruff and other discomforts, but they also accelerate oil production to keep your hair moist and healthy.

Woman eating smoothie bowl agrobacter / Getty Images


Asparagus for strong strands

Rich in vitamins A and C, along with providing a nice amount of calcium, asparagus strengthens your hair, making it more resilient and less prone to breakage. Adding asparagus to your diet provides other benefits as well. Low in calories but high in nutrients, asparagus is an excellent food for times when you are watching your weight. It also offers nearly 7 percent of the recommended daily intake of fiber in a single serving.

Close-up of asparagus and sliced bell pepper Jupiterimages / Getty Images


Yogurt for greater elasticity

To nourish your hair with the protein it needs, add Greek yogurt to your fridge. The high protein content of this snack supports hair elasticity and prevents brittleness. Eating Greek yogurt on the regular also boosts your intake of probiotics, which are good bacteria that play a crucial part in strengthening your locks and helping them grow faster. Additionally, probiotics may stimulate circulation and keep the blood surrounding your hair follicles healthy.

Woman Eating healthy breakfast bowl. It includes strawberries, blueberries, kiwifruit, granola, muesli and yoghurt. Clean eating, dieting, detox, vegetarian food concept. Shot from above courtneyk / Getty Images


Chia seeds for improved quality

Chia seeds provide several vital nutrients that improve hair quality, but the most significant is probably its high protein levels. With 23 percent of your daily protein needs, chia seeds provide the protein your body needs to grow strong, healthy hair. High levels of omega-3 fatty acids, calcium, phosphorus, and zinc also help strengthen hair and keep your scalp healthy.

Healthy vanilla chia pudding in glass with fresh berries on vintage concrete table. Copy space. Banner. Anastasia Dobrusina / Getty Images


Chicken and turkey for increased volume

If you could use a boost in hair volume, poultry is here to help you out. Chicken, turkey, and other forms of lean poultry are high in protein and low in saturated fat. Therefore, loading up on these foods can help promote a thicker, fuller head of hair without causing any unwanted buildup of cholesterol.

Hand holding Fried chicken and eating in the restaurant PhanuwatNandee / Getty Images


Sweet peppers for rapid growth

Sweet peppers boost circulation, which encourages hair growth. High levels of vitamin C also minimize breakage. Adding sweet peppers to your diet also provides you with plenty of fiber, iron, and folate. Nutrient-rich and low in calories, sweet peppers are a good substitute for chips when eating dips and spreads.

Red, yellow and green peppers frying in pan Peter Cade / Getty Images


Sweet potatoes for reduced dryness

Give your locks some much-needed moisture with help from sweet potatoes. Rich in an essential antioxidant known as beta carotene, sweet potatoes boost your levels of vitamin A, helping to reduce dullness and increase shine. If you routinely struggle with dry hair, sweet potatoes can also stimulate the glands in your scalp to produce more oil and keep your locks smooth and hydrated.  

Healthy Homemade Baked Orange Sweet Potato Fries with ketchup, salt, pepper on white wooden board. DronG / Getty Images


Oysters for longer, shinier hair

Rich in zinc, oysters, trigger the hormones responsible for hair growth. They are also a good source of protein, iron, copper, and vitamin D. In addition to improving the quality and quantity of your hair, oysters may boost your immune system, improve heart health, and increase circulation.

Oysters on the ice and lemon ansonmiao / Getty Images


Oatmeal for accelerated hair growth

Oatmeal is packed with a number of powerful ingredients for hair growth. Some of the most notable nutrients in standard oatmeal include iron, zinc, fiber, and omega-3 fatty acids. All of these elements work together to keep your hair looking and feeling healthy. Eating oatmeal every morning may also help conceal bald spots and accelerate hair growth.

Woman making healthy breakfast in kitchen alvarez / Getty Images


Sardines to ditch the dull

Another great source of omega-3 fatty acids, sardines, can bring back the gloss to tired-looking hair. Heat styling and chemicals can sap the vitality from your hair while foods rich in omega-3 rich nourish and moisturize. Sardines are a great way to get your daily calcium if you don't drink milk and provide plenty of protein. Adding sardines to your salad or pasta is a quick way to boost the nutrition and flavor profile.

Fish salad with tomatoes sardines olives onions and dill aluxum / Getty Images


Blueberries for better circulation

Blueberries are packed with a variety of antioxidants, such as vitamin B and proanthocyanidins. In terms of hair growth, these antioxidants' main goal is to stimulate your red blood cells. This boost in circulation helps supply your hair follicles with oxygen, which directly supports hair growth. Be sure to eat plenty of blueberries to keep hair loss at bay and increase your circulation.

Woman is having a breakfast made of fruits and croissant Eva-Katalin / Getty Images


Pumpkin for longer locks

Looking to grow out your hair but not making much progress? Pumpkin can help. Rich in nutrients like potassium, folate, and zinc, pumpkin helps the body maintain the collagen levels needed for healthy hair and increases hair growth by boosting circulation. Pumpkin is also high in antioxidants, which can protect your body from free radicals. Free radicals are linked to the development of cancer, heart disease, and other illnesses.

Man eating Vegan Creamy Roasted Pumpkin Soup on green wooden background luchezar / Getty Images


Peanut butter for healthy follicles

The vitamin E in peanut butter is a highly effective remedy for scalp troubles. Vitamin E has powerful antioxidant properties, enabling it to strengthen your hair follicles and maximize growth. Not only does a healthier scalp help your hair grow faster and stronger, but it also keeps your follicles healthy by eliminating dead skin cells. Whether you add peanut butter to your sandwich or eat it plain, this popular spread can do wonders for your scalp and overall hair health.

Shot of an attractive young woman eating peanut butter while relaxing on the sofa at home gradyreese / Getty Images


Buckwheat to roll back the clock

Want to get the thick, lustrous hair you remember from your youth? Give buckwheat a try. Rich in antioxidants, buckwheat can offer relief from limp locks that often develop as part of the aging process. The fiber in buckwheat can help in weight loss and aid in managing diabetes.

Blini or crepe or thin pancakes stack on wooden table topped with butter. Shrove Tuesday, Maslenitsa holiday concept. Rustic style breakfast Arx0nt / Getty Images


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