1Eggs
Eggs are chock full of protein and essential nutrients that contribute to hair health, such as choline and vitamins A, D, and B12. Make sure you keep the yolk in your scramble to get the most vitamin D, though. Two specific carotenoids found in eggs, lutein, and zeaxanthin, also play a role in maintaining cellular health, especially of eyes, skin, and hair
2 Spinach
Spinach is packed with magnesium, iron, and folate, one of those all-important B vitamins. Other leafy greens like kale also offer nutrient-dense benefits for skin and hair
3 Sardines
While we’re used to hearing about the heart-healthy benefits of salmon, omega-3 and vitamin D-packed sardines come readily and cheaply available in canned form. (Just buy them in water, not oil!) Try adding sardines to salads and spreads as a lower-mercury alternative to other fatty fish.
4 Chia Seeds
Looking for a vegetarian or vegan source of omega-3s? Chia seeds are full of them, not to mention fiber, protein, and antioxidants. These tiny, shelf-stable seeds can go in anything from soups to cereal, smoothies to puddings, and even as a heart-healthy boost in baked goods.
5 Pumpkin
A half-cup of your favorite squash contains just a mere 83 calories and less than a gram of fat. Plus, it’s loaded with iron and beta-carotene, the precursor to vitamin A — an important antioxidant for your skin, as well as vitamins C and E that help repair your body's cells from damage. Load up on the canned puree and use it in sauces, protein dishes, and even in snacks to help keep hair at its healthiest.
6 Grapes
Like other plant-based foods, grapes contain polyphenolic compounds with antioxidant properties, which may help reduce cellular damage. Eating about a cup of grapes per day can help to protect your tissues from inflammation.
7 Buckwheat
Buckwheat is a gluten-free seed (not a grain!) and its benefits are endless. Buckwheat is filled with key antioxidants and fiber, which can help you fill up faster. Use it as a swap for oatmeal at breakfast or rice in stir-frys, and try buckwheat-based Udon when making ramen or other noodle dishes.
8 100% Whole-Grain Pasta
If you’re aiming to load up on fiber (which, ahem, we all should be!), whole-grain portions of pasta are a prime choice. A 100% whole-grain wheat flour will pack up to 7 grams fiber and 8 grams protein per 2-ounce serving. Think of this meal as an easy way to load up on extra veggies — fresh, frozen, or canned.
9 Tomatoes
Tomatoes come packed with vitamin C, which assists several enzymes in doing their jobs. One of those jobs is the formation and maintenance of the collagen — the structural protein found in your skin.
10 Chickpeas, Lentils, Beans, and Peas
These four are all considered pulses, a.k.a. the dry, edible seeds of veggies. They're packed with plant-based protein and fiber, making them super filling and often more cost-effective than buying meat. Try pulse-based products like Banza pasta and RightRice instead of the traditional refined-grain versions for a nutrition boost.
11 Unsweetened Greek Yogurt
Unsweetened plain Greek yogurt and its friend skyr contain tons of protein and they're ultra-versatile, lending themselves to both sweet-but-tart breakfasts (think smoothies and parfaits) and savory fare (like dips and condiments). The greatest attribute of yogurt: the probiotics, the good bacteria that help your body absorb nutrients. Choose brands that have five strains or more of bacterial cultures per 6-ounce serving.
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