When it comes to our hair, we tend to focus our efforts on deep conditioners and bi-monthly trims, but a truly healthy scalp comes mostly from within. It won’t matter how many topical tricks or treatments we give our tresses if our diet isn’t providing the vitamins we need.

With that in mind, we’ve listed our top 7 foods to eat for the hair of your dreams:

1. Almond Butter for Biotin

   Nuts are a wonderful source of biotin—the vitamin famous for hair and nail health.
   We particularly like almond butter for its rich taste, plus the added fiber and protein.¹
   Additionally, almond butter is not only incredibly delicious, it's incredibly good for you.
   
   Why is biotin so important? It’s a crucial b-vitamin that helps maintain the health of
   your nervous system, which holds a direct link to your skin and hair. It also promotes the regular functioning of your metabolism. Hundreds of hair care companies have quickly started including biotin in their topical products, but we suggest taking it
   either through food, or as a supplement, containing at least 5000 mcg of biotin.

2. Cooked Sweet Potatoes for Vitamin A

   We’ll take any excuse to indulge in a tasty sweet potato. Thankfully, we can do it guilt-free—sweet potatoes are packed with hair health-supporting vitamin A, and they
   also serve as a great source of fiber and potassium, a critical element for hair.
   
   Why is vitamin A so important? It helps our bodies produce sebum—an oily substance secreted by the scalp. Sebum maintains both scalp and hair health, so it’s essential
   to ensure it continues being released. Just make sure not to overdo your vitamin
   A intake: try to keep your total servings to a maximum of 25,000 IU per day.³

3. Flax Seed for B-Vitamins

   We’ve been seeing this stuff all over health food store shelves, and now we have even more reason to include it in our diet. B vitamins are crucial to maintaining healthy skin.
   
   Why is flax seed so important? The ALA fats in flax seeds help promote healthy hair and skin. It also contains b-vitamins that help maintain hydrated, nourished tresses.⁴

4. Garbanzo Beans for Zinc

   Break out that can of garbanzo beans you stashed in your cupboard last year –– they’re a huge source of zinc, and one of the best vegetarian protein options.
   
   Why is zinc so important? It helps promote the healthy protein structures that make
   up our hair follicles, and studies suggest that it may help maintain scalp hydration.⁵

5. Kelp for Minerals
   

   Taste-wise, this may not be everyone’s favorite choice, but kelp is an extraordinary source of nutrients that help maintain healthy hair. Include it in your diet if you can.
   
   Why is kelp so important? It’s packed with minerals that all help support healthy
   thyroid functioning, which is a huge factor in hair health. It may be an acquired taste
   for some, however, and if you’re not a seafood fan, you can still find all of the benefits.⁶

6. Sunflower Seeds for Vitamin E
   

   Grab a handful of these guys and you’ll get around 90% of your daily recommended vitamin E. Just make sure they’re raw—baked or roasted seeds may not contain the same amount of this important vitamin.
   
   Why is vitamin E so important? This is another nutrient that supports follicle health. It has strong emollient properties, to help your hair shafts retain moisture and hydration.⁷

7. Spinach for Iron

   Don’t let Popeye’s lack of hair fool you—spinach is a rich source of iron and other nutrients, all of which are truly essential for encouraging maximum scalp health.
   
   Why is iron so important? It helps maintain and regulate the flow of oxygen and other nutrients to the scalp. If you’re not a spinach fan, try using a hair vitamin supplement.⁸
   
   

Making these foods part of your diet will spark a revolution for the health of your hair, but if it’s a hassle, supplementing with a high-quality vitamin is always a smart alternative option.