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A healthy diet can help your hair stay strong and shiny. What you eat can also keep you from losing your locks. If you’re not getting certain nutrients from food, you might see the effects in your hair.

Essential fatty acids, especially omega-3s, play a key role in the health of your skin, hair, and nails. You should eat some of these foods, which are rich in omega-3, every day:

  • Salmon, tuna, mackerel, and other fatty fish
  • Flaxseed oil
  • Walnuts and almonds

Vitamins B6, B12, and folic acid are also important to your hair. Vegetarians and vegans often don't get enough of them.

Foods with B-6 include bananas, potatoes (both white and sweet), and spinach. Major sources of B12 include meat, poultry, fish, and dairy products.

You can get folic acid with plenty of fresh fruits and vegetables, especially citrus fruits and tomatoes. Whole grain and fortified-grain products, beans, and lentils also have it.

Protein is also critical for keeping your hair healthy, but many people don't get enough. Lean meats like fish and chicken, eggs, and soy products are good sources. Eat one serving every day.

Because trace minerals like iron, magnesium, zinc, and biotin also affect hair, it's a good idea to take a daily multivitamin.

The right foods can be really good for your 'do, but hair loss has many causes. Sometimes genetic factors like male or female pattern baldness can play a role.  Thyroid disease, anemia, autoimmune diseases, and hormone issues may also cause changes or loss of hair.

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