Good hair is healthy hair. Anyone can have it, but it’s not just what hair products you use—it’s also very important to eat with your hair in mind as well.

How your hair grows can depend greatly on what you eat. If you eat healthy, your body will be able to grow stronger cells that will help every aspect of your body, including your hair. Here are a few hair-healthy foods you should be eating:

Salmon: This fish is a beauty powerhouse. Jam-packed with omega-3 fatty acids, protein, vitamin B-12 and iron, salmon is a great food for scalp health. Vegetarians, not to worry: Simply add one or two tablespoons of flaxseed to your diet to get plant-based omega-3 fats.

Dark Green Vegetables: Spinach, broccoli and Swiss chard are great sources of vitamins A and C, which is what your body needs to make sebum, the natural oil that comes from your hair follicles. Think of it as your body’s natural hair conditioner.  

Beans: Legumes like kidney beans and lentils are full of protein, which promotes hair growth, and have lots of iron zinc, and biotin. Biotin deficiencies are pretty rare, but those that develop them have brittle hair. Three or more cups of beans a week should do the trick.

Poultry: Chicken and turkey is a great source of high-quality protein to fight brittle hair. Poultry does double-duty, also providing iron that has a high degree of bioavailability, which means your body can easily process and use it.

Low-Fat Dairy Products: Low-fat milk and yogurt are loaded with calcium, which is a mineral that can lead to hair growth. In addition, low-fat dairy products have whey and casein, two high-quality protein sources.

Carrots: Carrots aren’t just good for your eyes, they’re also good for your scalp. The sweet veggie is a good source of vitamin A. You need a healthy scalp if you want shiny, well-conditioned hair, so whether you eat them cooked or raw, just eat them.

(Photo: Wendy Yang/Landov)