As the saying goes, you are what you eat. And that goes for your hair too. The better you eat, the healthier and stronger your hair becomes. Here are a few key items to put on the grocery list.

Eggs

Everyone knows that eggs are a great source of protein, but they also contain biotin, which helps to promote hair growth. In fact, together these two nutrients can make a world of a difference for things like your nails too.

But that’s not all. Eggs also contain zinc and selenium, which are also great for hair. They help in the production of keratin, which promotes hair growth and fights hair loss. Even breakage.

Fatty Fish

That’s right fatty fish isn’t just good fat content that your body needs to support healthy organ function. It’s also amazing for hair growth thanks to its omega-3 fatty acids, protein, selenium, and vitamins D3 and B.

Although more studies are needed to truly prove the impact that fatty fish has on things like thinning hair, no one is disputing the fact that all of these nutrients are beneficial to overall health. It can help support hair that is already healthy, but it may or may not help those with severe hair loss.

Avocados

Sometimes, you really need to splurge on the guac. Paying a little extra now completely offsets the cost of expensive hair treatments overtime.

And here’s why: avocados contain vitamin E for hair growth, scalp care, hair loss, and general hair strength.

Because vitamin E is an antioxidant, it even does things like neutralize free radicals and combat oxidative stress. That’s how you fight damage.

Not to mention, avocados help in all other areas of health as well, as its been linked with controlling blood pressure, fighting off disease or infection, and helping to maintain a healthy weight, to name a few things.

Shrimp

Let’s face it, the ground sea critters usually get the short end of the stick. Everyone bashes them for what they eat, calling them dirty and undignified. And everyone who actually eats shrimp tends to keep a little hush, hush about the whole thing.

A good cleaning is enough, right?

Well, what if we told you that shrimp contain protein, vitamins A, B, and D, as well as zinc and iron? Just 3.5 oz of shrimp can give you 38% of your daily vitamin D, which is a good thing, since hair loss is usually linked to a vitamin D deficiency.

Shrimp even contains some level of omega-3 fatty acids, albeit a small amount thanks to their general size.

In other words, sure they might be dwellers of the bottom of the sea, feeding on scraps, but once they’re cooked and put on a fancy plate, do you really care? No, you care about the taste and the fabulous hair you can thank your delicious meal for.

Meat

We’ve all heard that meat is good for you. It’s a great source of protein, it’s packed with all sorts of good things that make your muscles happy, and keep your belly feeling full.

Well, you can thank meat for your hair now too. Turns out meat has two main things that help your hair: protein and iron. The protein helps with things like strengthening hair follicles and preventing hair breakage, while the iron makes it easy for red blood cells to deliver oxygen to the rest of the cells in the body, including hair follicles.

Nut Butters Or Just Nuts

It can be walnuts, or peanut butter, or almond butter. The point is to consume nuts in some way or another, because they are filled with protein, healthy fats, and vitamin E. Again, in case you haven’t caught on yet, these nutrients are linked to healthy hair.

In fact, in a study done by the Tropical Life Sciences Research, 42% of the participants reported hair growth after increasing their vitamin E intake. And things like almond butter contain most of your recommended dosage of vitamin E for the day in just one tablespoon.

Greek Yogurt

Not just regular yogurt, key words there. You see, regular yogurt tends to be high in fat and sugar. Think flavored yogurt, it’s like taking a good thing and finding a way to make it a little unhealthy.

Now, plain yogurt or Greek yogurt are the real deal. These contain what your body needs, without the added sugar, which means you can top it however you want, whether it’s with berries or honey, or something else of your choosing.

But Greek yogurt has an added benefit that plain yogurt still doesn’t have: the rich vitamin B5 and protein content that no other yogurt can match.

It’s no wonder that the ancient Greeks and other culture swore by it. It’s been around since 500 B.C. not just because it’s delicious, but because it’s amazing for your hair health!

Spirulina

These little bottles or packets of colored dust are more than just an Instagram food fad. We’ve all seen them: the colorful ice cream and smoothie bowls with frozen berries and cacao nibs on top. Sometimes topped with things like bananas and shredded coconut.

But did you ever stop to consider what in the world Spirulina actually is? Or why it’s good for you?

Well, it’s pond scum. That’s right, this blue-green algae grows in oceans and salty lakes in subtropical climates.

Don’t fret though, it’s actually packed with non-animal derived copper, which is why vegans go crazy for it. This essential nutrient does all sorts of things, like help you form red blood cells, maintain healthy bones, support immune function, fight cardiovascular disease and even osteoporosis.

And it’s also amazing for hair growth and general health. It prevents thinning, balding, and even alopecia, which is better known as spot balding. It also helps to maintain your natural hair color, which believe it or not, is a thing. Not getting enough nutrients can begin to essentially fade your hair, causing premature aging.

In other words, it may just be pond scum, but it does wonders for everything from your bones, to your hair, and even your social media. Although it’s naturally blue-green, you can get it in blue, pink, purple, lime green, and more.