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Blueberries -

Blueberries are little parcels of goodness containing many antioxidants including vitamin C. Antioxidants help maintain collagen in the body, which leads to healthy hair growth because collagen is important in hair structure. Vitamin C is particularly good because it helps the body absorb iron, an essential mineral for hair growth and health.

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Eggs -

Eggs are great on your plate as well as on your head! These balls of energy contain biotin, a kind of vitamin B that positively contributes to hair growth and strength. They also contain vitamin D, which not only makes you happy, but also helps your hair become thicker by creating new hair follicles. Egg yolks can also be used as a hair mask to give an instant boost to your hair health.

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Broccoli -

These funky greens are jam-packed with good stuff such as zinc, calcium, and folic acid. All of these contribute to healthy hair. Try boiling or roasting them without much oil to preserve as much of their nutrients through the cooking process as possible.

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Oatmeal -

Oatmeal's high content of omega-3, fiber, zinc, and polyunsaturated fatty acids should convince you to give this childhood dish another try. Oatmeal is not only low in calories, but will also give you thicker and healthier hair in the long run. Try jazzing it up with cinnamon and nuts.

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Bell peppers -

Bell peppers add crunch and sweetness to salads as well as having wonderful effects on our hair. They help with healthy hair by improving blood circulation in the head, which encourages hairs to grow.

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Clams -

It might be a surprise, but clams are a great hair hack for ageing men and women. They contain a large amount of the vitamin B12, which slows down hair loss and graying. At the same time, they are delicious! Spaghetti vongole is a good recipe to start with if you're unfamiliar with clams.

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Bananas -

What aren't bananas good for? This fruit contains scalp moisturizing properties, and so reduces dandruff and irritation. Their large array of vitamins also improve hair elasticity, helping us tackle those pesky split ends.

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Marmite -

Your favorite morning spread could be helping your hair shine. Marmite, created in the UK, is made from yeast extract and contains a large amount of folic acid, which is responsible for healthy hair growth and maintenance.

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Sweet potato -

To make your locks shine, try swapping your common potatoes for sweet potatoes. They contain vitamin A and omega-3 fatty acids. Both substances nurture the root of the hair by moisturizing the scalp.

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Chickpeas -

Chickpeas, full of healthy proteins, contain manganese, which aids the digestion of cholesterol and carbohydrates. A lesser known fact is that they also help to strengthen and stimulate hair growth. They also contain folic acid, another essential ingredient for shiny, happy hair.

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Dark chocolate -

Although lots of chocolate has been flagged as unhealthy, dark chocolate with a high cocoa content is actually good for you. Not only is it delicious, but it also contains antioxidants, iron, and vitamin B, which all benefit your hair.

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Walnuts -

They say the walnut is in the shape of a brain because it is good for your brain, but it is also good for your hair! This cranial nut contains omega-3 fatty acids, biotin, copper, and vitamin E. Together they promote healthy hair and also protect your mane from heat and sun damage.

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Black beans -

Black beans help thicken thinning hair by providing lysine, an essential amino acid. It helps the growth of healthy hair and increases iron absorption into the blood, another integral ingredient for shiny hair.

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Pumpkin seeds -

Always good for adding a crunch to salads and soups, they are also an easy way to boost hair health. A study found that pumpkin seed oil increased hair growth in men 40% more than in the placebo group. You can either put the oil directly on your scalp or eat a handful every day to see new, shiny tendrils appearing.

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Barley -

Whole grains are rich in vitamin B, which make hair less brittle and can lessen hair loss. Barley in particular contains selenium, which is a powerful antioxidant that protects cells from damage, helping your hair stay shiny against the elements.

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Kiwi fruit -

This fruit is not just a pretty face–it is capable of preventing graying and reducing dandruff by improving blood circulation in the head. It carries all the good stuff including vitamin C, K, E, folate, and potassium. Definitely a good thing to add to your yogurt in the morning!

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Peanut butter -

Peanut butter contains a special kind of vitamin E, alpha-tocopherol, which deeply conditions your hair and helps your hair follicles grow stronger. Avoid peanut butter with low peanut content and palm oil. Try to buy it in its most natural form.

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Tomatoes -

One of the reasons the Mediterranean diet is considered the healthiest is because of tomatoes. They contain vitamins A, B, C, and E, which means they help to stop hair loss and also treat dandruff.

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Salmon -

Oily fish are very important for hair growth because of the many omega-3s they contain. Salmon especially helps the body create insulin efficiently, which solves one of the largest problems leading to balding: insulin resistance.

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Shiitake mushrooms -

These meaty mushrooms are a good source of copper, which stimulates hair growth and increases the keratin fiber strength of hair strands, making it stronger and shinier.

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Tangerines -

Tangerines are a brilliant source of vitamin C, which encourages iron absorption. Iron deficiency contributes to hair loss, so tangerines could be a good way to tackle it, along with a helping of iron-rich foods such as spinach and liver.

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Carrots -

Carrots contain beta carotene, which is a major component in shiny hair because it stimulates the creation of sebum. Sebum oil moisturizes the hair and scalp, making your hair silky and strong.

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Greek yogurt -

It is no surprise that Greek goddesses and gods have heavenly locks. Greek yogurt contains pantothenic acid and other vitamin Bs, which ensure long and healthy hair as well as glowing skin.

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Halibut -

A less common fish than salmon, halibut is a good source of hair-loving substances. Scientists have linked hair loss to diabetes, and halibut helps with this by providing magnesium, which regulates insulin levels. Even if you do not have diabetes, halibut also aids healthy hair growth. Those oily fish are always a good investment!

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Red lentils -

Lentils are extremely versatile and healthy. The folic acid in lentils increases red blood cell production, which helps oxygen get to your scalp. With better circulation, your hair will grow stronger, faster, and shinier. Hot tip: you can incorporate lentils by using lentil pasta or making dahl and soups.

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Oysters -

Zinc helps with your metabolism and immune system, but it is also linked to hair growth. A lack of zinc in the body can lead to increased hair loss, which is where these bivalve molluscs come in handy. Oysters have a very high zinc content and help combat premature hair loss.

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Spinach -

It is unfair to spinach that Popeye was bald! With all the spinach he eats, he should have had a mane. Spinach contains magnesium, iron, vitamin D, and many other goodies to help you have healthy, shiny hair.

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What you should not eat: swordfish -

Although it a quite rare to come across, swordfish is particularly bad for your hair because bigger fish have higher levels of mercury. Mercury has been linked to hair loss, so try and avoid larger fish in general.

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What you should not eat: sugar -

Our sugar addiction could have terrible effects on our hair. Protein is a key ingredient for shiny, strong hair, but sugar hinders the absorption of protein into the body. A diet high in sugars will dull down your hair.

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What you should not drink: alcohol -

Let's be honest: alcohol is not good for much, and the same applies to hair. Having a few glasses of wine in the evening decreases the amount of zinc absorbed in the body, which makes your hair weaker. Alcohol is also dehydrating, making your hair less elastic and more breakable.

Sources: (Eat This, Not That!)(Glamour)

See also: Why you're washing your hair wrong (and what to do about it)

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