Shampoo and conditioner are important for keeping your hair healthy, but what you eat is equally important, if not more so. Every month, your hair grows between 1/4 and 1/2 inch, and the foundation is mostly dependent on your diet. So, here are the best foods to keep your hair healthy.

1. Spinach

It’s not just good for Popeye; spinach has vitamins A and C, and minerals such as omega fatty acids, iron, calcium and potassium. These nutrients help your body to produce sebum, which is your body’s own hair conditioner.

2. Salmon

Salmon is probably the best source of nutrients for every woman who wants to look radiant. It comes with iron, vitamin B-12, omega-3 fatty acids and more. The omega-3 fatty acids are necessary in improving the health of your scalp as lack of them leads to dry hair, dry scalp, hair breakage and frizzy hair.

3. Beef

If you’re going to eat red meat, make sure it comes from cows. Beef has plenty of protein and iron, and it maintains regular blood flow to your scalp. This curbs hair loss and promotes growth.

4. Avocado

Avocados come with Vitamins B6, C and E, which help to moisturize your scalp and hair strands. They also come with high water content, which keeps your hair hydrated and prevents breakage. You can eat them raw, but it’s not necessary; if you don’t like the taste, just apply an avocado directly to your scalp. It might not look pretty, but it’s still effective.

5. Nuts

Most types of nuts are good for your hair. Brazil nuts, for instance, offer selenium, which is necessary for the health of your scalp. Most nuts also contain zinc, which is important for preventing hair shedding.

6. Legumes

Legumes like lentils and beans contain keratin, a protein which gives hair its structure. Keratin promotes steady growth by strengthening the structure of hair strands. Beans and lentils also come with biotin; lacking biotin can cause brittle hair.

7. Carrots

Carrots aren’t just good for your eyes; their vitamin A is also important to promote a healthy scalp. Vitamin A creates sebum, an oily chemical that hydrates your scalp and helps to protect it from the elements. Eat carrots at least once a week.

8. Berries

Most berries are rich in biotin, which is necessary for proper hair growth and is healthy for your scalp. Berries also have plenty of antioxidants, which are essential for healthy, glowing skin.