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While the overall health, thickness, and growth of your hair is partially determined by genetics, there are also a large number of environmental factors that can have an impact as well, including stress levels, illnesses, and diet.

Like any other part of your body, hair requires certain nutrients in order to look and feel its best. Below are some of the most effective foods you can incorporate into your diet in order to improve the health and appearance of your hair.
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Eggs

Eggs contain a number of nutrients that aid in hair growth and the maintenance of a healthy scalp. The yolks are rich in omega-3 fatty acids, which help to prevent a dry, flaking scalp and keep hair from breaking by thickening the hair shaft.

Since the human body can’t produce these fatty acids on its own, the only way to get them is through a balanced diet, and eggs are one of the best sources. Eggs also contain a protein called lecithin that keeps hair from becoming brittle.
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Walnuts

Like eggs, walnuts are a rich source of omega-3 fatty acids. They also contain high levels of biotin, a vitamin that the body requires to produce amino acids linked to hair growth.

Most nuts and seeds are a great source of minerals such as iron, zinc, and copper, all of which have been linked to stronger, healthier hair. Some studies even suggest that walnut oil can be massaged into the scalp to aid in hair growth.
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Spinach

The iron in spinach helps supply oxygen to hair follicles, keeping them healthy and productive.

Spinach and other leafy greens are also a rich source of vitamins B and C, which promote hair growth by increasing collagen and keratin levels.

Finally, the antioxidants in spinach nourish your scalp and hair, ensuring that vulnerable new hair growth does not suffer damage.

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Oysters

Oysters and other shellfish contain several minerals and nutrients linked to hair growth and stronger, healthier hair. Zinc is involved in growth and repair of scalp tissue and helps regulate the oil glands surrounding hair follicles.

Zinc deficiency is linked to dandruff, hair loss, and slow hair growth, so be sure to include a source of it – such as oysters – in your diet. Shellfish are also an excellent source of copper and iron, which protect hair from damage and strengthen hair roots.

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Salmon

Salmon is a great addition to any diet aimed at hair growth because it contains high levels of many beneficial nutrients. The protein in salmon is extremely important, since it’s the primary building block for hair, and protein deficiency is one of the leading causes of diet-related hair loss.

Salmon is also high in omega-3 fatty acids, vitamin D, and vitamin B – all of which are necessary for a healthy scalp and strong, lustrous hair. Other fish, such as sardines, tuna, and cod, are also good choices, but salmon tops the list for its balanced nutrient content.

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Sweet Potatoes

The beta-carotene found in sweet potatoes is naturally converted into vitamin A by the body when needed, a process that promotes hair growth and regulation of scalp sebum production. By providing a boost to your natural scalp oils, sweet potatoes help nourish hair follicles, seal in moisture, and create an environment for faster, stronger hair growth.

Sweet potatoes are also a good source of vitamin C, copper, and iron, all of which contribute to healthy, vibrant hair.

Eat right for better hair.

Nutrition is an often-overlooked aspect of maintaining healthy, lustrous hair, but it’s an extremely important one. A poor diet can leave your hair looking dull and limp, while eating the right foods can help you achieve shiny, lush locks.

The foods above all contain important vitamins and minerals to promote overall hair health and stimulate growth, and virtually all of them can easily be incorporated into any diet.