--- title: "Want Thick, Shiny Hair? Add These Foods to Your Plate" description: "Salmon for Scalp Health; Spinach for Sebum Production; Red Kidney Beans for Hair Growth; Brazil Nuts for Selenium; Lean Chicken for Bioavailable Protein; More ..." url: "https://hair.allwomenstalk.com/want-thick-shiny-hair-these-are-the-foods-you-should-be-putting-on-your-plate/" category: "hair" last_updated: "2026-06-07" --- # Want Thick, Shiny Hair? Add These Foods to Your Plate What you eat affects more than just your weight; it shows in your skin and hair. If you want your tresses to be thick and lustrous, you need to treat them with care. This includes feeding your hair the nutrients it needs to thrive. While a balanced diet promotes stronger, healthier cells throughout your entire body, these hair-healthy foods are particularly beneficial for your locks. ## 1. Salmon for Scalp Health ![A piece of fresh salmon on a plate, a great source of omega-3 fatty acids for scalp health.](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/an/ew/tbigh_fish_vertebrate_smoked-salmon_food_fish_600x716.jpg) Essential omega-3 fatty acids are key to maintaining a healthy scalp and supporting hair strength. Incorporating fatty fish like salmon into your meals is an easy way to give your hair a boost. ## 2. Spinach for Sebum Production ![Fresh spinach leaves, which are rich in vitamins A and C to help with sebum production.](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/p9/zv/cjoql_food_dish_vegetable_produce_water-spinach_450x528.jpg) Spinach is packed with vitamins A and C. These nutrients are vital for sebum production, the natural oil that conditions your hair and keeps it from becoming brittle. ## 3. Red Kidney Beans for Hair Growth ![A bowl of red kidney beans, an excellent source of protein, iron, zinc, and biotin.](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/u7/l7/pqcsf_food_red_produce_plant_land-plant_500x783.jpg) These beans provide plenty of protein to promote hair growth. They are also a great source of iron, zinc, and biotin, all of which are essential building blocks for strong, healthy hair. ## 4. Brazil Nuts for Selenium ![A handful of Brazil nuts, a natural source of selenium for scalp health.](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/vk/kj/k8ctm_food_produce_plant_nuts-seeds_land-plant_600x800.jpg) Brazil nuts are one of nature's best sources of selenium. This mineral is important for maintaining a healthy scalp, which serves as the foundation for vibrant hair. ## 5. Lean Chicken for Bioavailable Protein ![Grilled chicken breast, which is a lean source of protein and iron.](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/vw/ea/ecw29_dish_food_cuisine_meat_produce_549x691.jpg) Lean chicken provides high-quality protein and iron. The protein found in poultry is highly bioavailable, making it easier for your body to use it to repair and grow strong hair strands. ## 6. Walnuts for Conditioning ![Shelled walnuts, which are rich in omega-3 fatty acids to help condition hair.](https://resize.allw.mn/1028x0/filters:format(webp)/filters:quality(70)/content/vw/ea/ecw29_dish_food_cuisine_meat_produce_549x691.jpg) Walnuts pack a punch of alpha-linolenic acid, a type of omega-3 fatty acid. 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