According to Good Housekeeping , you can nourish your hair by making sure your daily diet contains foods that provide the vitamins and minerals needed to help your hair grow healthy and strong. Add the following foods to your menu.

Oatmeal

Whole grains like oats are a great source of B vitamins, which help support the hair growth cycle. Some studies have shown that vitamin B deficiencies may be linked to hair loss.

Rainbow Trout

Few foods are rich in vitamin D, but rainbow trout is different – ​​a 3-ounce serving provides 81% of your daily vitamin D needs.

This fish has a mild, salmon-like flavor, making it a great alternative if you're looking for a change. Rainbow trout is also rich in omega-3 fatty acids—essential for healthy hair and scalp—and protein, which helps strengthen hair.

Bell pepper

Want long, shiny, healthy hair? You need plenty of vitamin C, and bell peppers are one of the best sources. They contain more vitamin C than citrus fruits. Eat all colors of peppers, especially orange ones, which have the most vitamin C.

Berries

Berries are packed with antioxidants that help protect your body and hair from free radical damage. Strawberries are especially nutritious, with about 150% of your daily vitamin C needs in just one cup of sliced ​​strawberries.

Salmon

Salmon is a nutrient-dense food that experts always recommend. Salmon is an excellent source of omega-3 fatty acids, which are essential for healthy hair. One study found that women who supplemented with omega-3 had less hair loss and thicker hair.

Oysters

This seafood is the best dietary source of zinc. Zinc is considered an important element for hair growth, and some studies have linked dietary zinc deficiency to temporary hair loss.

Egg

Eggs are packed with protein and essential nutrients that help improve hair health, such as choline, iron, and vitamins A, D, and B12. Eggs are also rich in biotin, a B vitamin that helps hair grow faster. Conversely, a biotin deficiency can lead to hair loss.

Nuts

Nuts are great sources of protein, healthy fats, biotin, and zinc, which help promote healthy scalp tissue and stimulate hair growth while preventing hair loss. Nut butters are also a nutrient-dense option, providing nutrients that support hair growth.

Sardines are good for hair

Eating seafood is great for your hair, even canned seafood like sardines. Sardines are loaded with nutrients that support hair growth, like omega-3 fatty acids, which can reduce hair loss and increase hair density, along with vitamin D, which helps develop hair follicles.

If you choose canned sardines with bones, you'll get a good dose of calcium, which is important for keeping hair healthy. A serving of sardines also provides about 25 percent of the daily recommended value of iron, a mineral that's important for preventing hair loss.

Chia seeds

Chia seeds are considered a complete protein, containing 20% ​​more protein than soybeans, which helps keep your scalp healthy and promotes shiny, thick hair. Chia seeds also contain zinc and copper, two minerals important for overall hair health.

Pumpkin

Pumpkin is rich in iron and beta-carotene, a precursor to vitamin A, which is important for hair growth and strength. Pumpkin is also rich in vitamins C and E, which help repair damaged body cells.

Avocado

Avocados are high in healthy fats and biotin, and are a popular ingredient in homemade hair masks. They contain vitamin E, an antioxidant that helps nourish hair. Vitamin E also helps protect the scalp from oxidative stress and damage.

Buckwheat

Buckwheat is a gluten-free nutritious grain that is rich in antioxidants and fiber, which helps keep you fuller for longer. Buckwheat also contains silica, a trace element found in whole grains that helps prevent thinning hair and strengthens it.

Beans

Hair follicles are made of protein, so eating protein is a great way to support hair growth. If you're looking for a plant-based protein alternative to animal protein, try dried legumes like chickpeas, lentils, beans, and peas.

Plain Greek Yogurt

Plain Greek yogurt is packed with protein, a key ingredient for beautiful hair. The highlight of yogurt is probiotics, beneficial bacteria that help the body absorb nutrients, maintain healthy growth and a normal hair cycle. A recent study found that probiotics can promote hair growth.