While treatments and shampoos do play a role in maintaining healthy hair, the secret to thick, shiny, strong tresses is a healthy diet.
1. Mediterranean diet
A 2018 study revealed that a diet containing raw vegetables and fresh herbs, like the Mediterranean diet, may reduce the risk of androgenic alopecia (female pattern baldness or male pattern baldness) or slow its onset.
Best results were observed when participants consumed high amounts of these foods — such as parsley, basil, salad greens — more than three days a week.
2. Protein
Hair follicles are made mostly of a protein called keratin. One 2017 study trusted Source of 100 people with hair loss noted several nutritional deficiencies in participants, including amino acids that serve as the building blocks of protein.
While researchers note that more studies are needed, eating a diet rich in protein may help prevent hair loss. Healthy choices include foods like eggs, nuts, beans and peas, fish, low-fat dairy products, chicken, and turkey.
3. Vitamin A
Vitamin A is composed in part of retinoids, which have been shown to increase the rate of hair growth. This vitamin may also help with sebum production, keeping the scalp healthier and able to retain more hairs.
Fill your plate with foods rich in vitamin A, such as sweet potatoes, sweet peppers, and spinach, just to name a few.