by Valerie Valdez

When it comes to healthy hair, it is not just what you put on your head that counts, but what you put in your body, too.

If you eat a balanced, protein-rich diet that includes these foods, you will be giving your hair the important nutrients it needs to grow healthy. At the top of many healthy food lists is Fish, like salmon, herring, trout and mackerel because these are loaded with protein and vitamin D, plus omega-3 fatty acids that your body needs to grow hair.

Another fatty acid food good for your hair is avocado. Walnuts also have omega-3 fatty acids and have biotin and vitamin E, which helps protect your cells from DNA damage. Too little biotin can lead to hair loss.

Oysters pack a powerful punch in zinc, and a lack of it can lead to hair loss and dry, flaky scalp. Think Protein and eat eggs or beef because your hair is about 97% protein, and without enough protein, your body can’t replace the hairs that you naturally shed every day and what you do grow can be dry and brittle.

Sweet Potatoes are a great source of beta carotene, the antioxidant your body turns into vitamin A. It also helps protect and produce the oils that sustain your scalp, and low amount of vitamin A can even lead to dandruff.

In addition, eat carrots, cantaloupe or mangoes. Spinach is an all around champ with iron, beta carotene and folate. Add in some other dark leaf vegetables, such as broccoli, kale and Swiss chard. Tiny but mighty Lentils are teeming with protein, iron, zinc, and biotin. Also try soybeans and kidney beans. Eat Greek yogurt since contains the same vitamin B5, pantothenic acid, that is a common ingredient found in many hair care products.

A super fruit is Blueberry with vitamin C that aids circulation to the scalp and too little C in your diet can lead to hair breakage.