There are some major factors that influence your hair—genetics, age, hormones, nutrient deficiencies, and more. But what you eat is one of the few things you can do to control your hair’s appearance.

Before you spend yet another year shelling out loads of cash on professional treatments or products to get the glossy locks you want, give some of these easy to find, delicious and nutrient-dense foods a try. By eating nutrient-rich foods that are scientifically proven to help your hair—and avoiding those that only do harm—you can influence your hair’s thickness, its growth or shedding, how shiny it is, and even its likelihood of greying. What have you got to lose?

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