Walnuts are the only type of nut that have a significant amount of omega-3 fatty acids. They’re also rich in biotin and vitamin E, which helps protect your cells from DNA damage.
Sweet potatoes are a great source of the antioxidant beta carotene, which your body turns into vitamin A. Basically, every cell of the body cannot function without enough A. It also helps protect and produce the oils that sustain your scalp, and being low on vitamin A can even leave you with itchy, irksome dandruff.
Tiny but mighty, these legumes are teeming with protein, iron, zinc, and biotin, making it a great staple for everyone.
When it comes to vitamin C, It’s hard to top this nutrient superhero. C is critical for circulation to the scalp and supports the tiny blood vessels that feed the follicles. Too little C in your diet can lead to hair breakage. Other options: Kiwis, sweet potatoes, tomatoes, and strawberries.
Dark Green Vegetables
Broccoli, kale and spinach are rich in vitamins A and C and beta carotene, which help hair grow strong and healthy by improving the condition of the hair and protecting the hair shafts. Dark green vegetables are also a good source of iron.