The gorgeous-hair diet

Softer! Shinier! Fuller! Your hair can be all these things if you don't scrimp on a nutrient-rich diet. We've got the dish.

"Healthy foods can feed hair the same way they nourish your body," Elizabeth Cunnane Phillips, a trichologist at Philip Kingsley Trichological Clinic in New York City, said. But there's a but: Organs like your heart and lungs get first dibs on the good stuff, so hair is left limping by on scraps if your diet is deficient in key nutrients.

Related: 20 Superfoods For Weight Loss

Try our healthy hair diet—you could see results in about three months.

Touchable softness
Eat blackberries, blueberries, cherries, pomegranate

Free radicals from the sun, air pollution and even your blow-dryer attack hair, drying it out. Your best defense against the assault are antioxidants—particularly the potent type called polyphenols found in deeply colored fruit, Dr. Whitney Bowe, a dermatologist in New York City, said. There's no set dietary mandate for maximum radical-fighting power, so mix our picks generously into your five daily servings of fruit and veggies to keep hair silky.

Related: Secrets To Firing Up Your Metabolism

Insta-fix: Bandage damage and give strands a satin finish by using a weekly treatment with natural oils, vitamin E or proteins such as hydrolyzed elastin and keratin. We like Organix Moroccan Argan Crème Sheer Opulence Masque.

Bonus: The Vitamin A in sweet potatoes and carrots can help soften, too.

Growth, please! 
Eat red pepper, strawberries, oranges, grapefruit

Hair grows slooowly. We're talking about a centimeter per month. And if your vitamin C levels are below the RDA of 75 milligrams, it could take even more time.

"The body uses vitamin C to build collagen, which is essential for producing new hair cells," Dr. Bowe said. Hitting that 75 mark is simple with these: 1/2 cup red bell pepper (95 mg), 1 cup strawberries (89 mg), a medium orange (70 mg) or 1/2 grapefruit (39 mg).

Related: 6 Moves To Resize Your Butt and Thighs

Insta-fix: Scalp buildup and poor circulation can also inhibit growth. Cedar extract in Carol's Daughter Fortifying Scalp Spray clarifies, while camphor stimulates blood flow.

Less breakage
Eat eggs, avocado, salmon

Keeping your biotin (vitamin B7) intake up could toughen fragile hair, Dr. Bowe said. There's no definitive research, but clinicians have observed that the hair of biotin-lacking patients breaks more easily—reason to get the suggested 30 micrograms per day. Biotin-rich foods include an egg (13–25 mcg), an avocado (2–6 mcg), and 3 ounces salmon (4–5 mcg).

Insta-fix: Smooth a leave-in conditioner that contains proteins such as wheat or soy, like Pureology Essential Repair InstantRepair, onto damp strands before styling to reinforce weakened hair shafts.

Thicker strands
Eat lean red meat, dark-meat turkey, kidney beans, oysters

Hair growth happens in three phases—growth, transition and rest. The more strands you have in the growth phase, the fuller your head of hair looks, Dr. Elise Olsen, director of the Duke University Hair Disorders Research and Treatment Center, said. Keeping hair "active" requires protein, which makes up 97 percent of hair; iron, to help blood ferry oxygen to follicles; and zinc, which helps enzymes build and repair hair. Aim for 46 grams protein, 18 mg iron and 8 mg zinc daily; the above contain all three, so grab at least two servings.

Insta-fix: Stylers that have vegetable protein or acacia gum temporarily increase strand width, Ni'Kita Wilson, a cosmetic chemist in Woodland Park, New Jersey, said. Try Sally Hershberger Plump Up Collagen Boost.

Serious shine
Eat salmon, sardines, flaxseed oil, walnuts

God love omega-3s. The fatty acids that help keep your heart healthy may also make hair shiny. The American Heart Association recommends having a 3.5-oz serving of omega-3-rich fish at least twice per week (flaxseed oil and walnuts are good veg alternatives). Eating up can help regulate oil production, telling follicles to produce just-right levels so hair gleams, Dr. Bowe said.

Insta-fix: A serum with wheat germ, rice bran or almond oil, like Aveda Brilliant Emollient Finishing Gloss, adds light-reflecting shine.

This article originally appeared on