Learn how to eat for healthy hair with these tips.

Instructions

• TIP: Beans also contain biotin. While rare, biotin deficiencies can cause brittle hair.
• Step 1: Have plenty of high-quality protein each day since hair is made primarily of protein. Sources include eggs, cheese, fish, poultry, beef, nuts, and seeds.
• Step 2: Drink lots of water to keep strands hydrated.
• FACT: The song "Aquarius/Let the Sun Shine In," from the musical Hair, is no. 57 on the Billboard Hot 100 All-Time Top Songs list.
• Step 3: Get enough iron and zinc by eating at least 3 cups of lentils or beans a week. Oysters and nuts have lots of zinc, while red meat is high in both zinc and iron.
• TIP: Spinach and broccoli are high in essential vitamins and contain hair-loving iron and calcium.
• Step 4: Eat foods high in essential fatty acids, especially Omega-3, such as salmon, sardines, walnuts, and flaxseeds to increase or maintain scalp health.
• TIP: Sprinkle one or two tablespoons of flaxseeds over your morning cereal or mix into smoothies or yogurt.
• Step 5: Get enough B-complex vitamins in your diet to prevent oily, greasy hair. Whole grains, nuts, seeds, turkey, tuna, liver, bananas, potatoes, avocados, and legumes are great choices.
• Step 6: Eat citrus fruits and dark green vegetables to get plenty of vitamins C and E. Carrots, sweet potatoes, squash, broccoli, cantaloupe, and apricots are all high in vitamin A.
• : Never change your diet without first consulting your physician.