Essential Fatty Acids. Foods that help to keep your hair hydrated and contribute to optimal hair growth include those that contain essential fatty acids. These acids include Omega 3, Omega 6 and Omega 9, and can be found in foods such as nuts, salmon, herring, mackerel, tuna, cooking oils, garlic, egg yolks and most meats. Doctors at the University of Maryland Medical Center suggest eating a wide variety of these foods daily to ensure healthy hair.
Protein. You know you need adequate protein to build muscle—and you also need it for healthy hair because hair is made primarily of protein. Low-quality protein can lead to weak, brittle hair or a loss of hair color—but chances are, if you’re trying to add or maintain muscle, you already eat enough.
Zinc. Shedding more often? You may need to increase your intake of zinc. Studies show this mineral can affect levels of androgens, hormones associated with hair loss.
Water. If you have dry hair—or just want to prevent straw-like strands—drink more. “Hair is one-quarter water,” White says. He recommends the typical eight glasses a day. Bring a water bottle to work so you don’t spend the entire day refilling your mug at the fountain.
Vitamins A and C. Helps the body to produce sebum, which keeps hair shiny and helps to prevent dandruff.Food sources that contain both Vit A and VIt C include: Kale, sweet potatoes, and cantaloupe.
Calcium. May help to thicken hair by promoting healthy hair growth.Food sources include: low-fat milk, low-fat cheese, low-fat yogurt, canned salmon, blackstrap molasses, turnip greens.