IronIron helps bolster hair growth. Find it in meat, shellfish, fortified grains and leafy greens.
ProteinProtein is the building block of every strand, but it can be high in fat. To keep your saturated fat intake low, opt for lean cuts of meat, mix light meat with dark, or choose seafood.
Biotin, B6 and B12 Biotin, B6 and B12 promote new growth within the follicles. Good sources include whole-grain breads, oatmeal, skim milk, lowfat cheese, eggs, salmon, nuts and nut butters.
Zinc Zinc strengthens natural oils that coat the hair shaft, creating shine. Feast on meat, nuts, chickpeas, pumpkin seeds and yogurt.
Vitamin CVitamin C helps promote cell renewal in the scalp. Get your fill in the form of brightly colored fruits and veggies. Strawberries and kiwis are surprising super sources, as are raspberries, mangoes, oranges and red bell peppers.
Vitamin A
Vitamin A is also a hair helper; look for it in apples, apricots and sweet potatoes.
AntioxidantsAntioxidants found in herbs, dark chocolate and fresh berries promote a healthy scalp by sparking cell turnover.
Want easy ways to weave these superfoods into your diet? Follow this sample menu by Lona Sandon, R.D., a spokeswoman in Dallas for the American Dietetic Association.
