You are what you eat. “Taking vitamins is a great way to help make your hair fuller and grow faster. But while you’re patiently waiting, a change in your diet can make a huge difference and even help expedite the process,” explains Carla Rivas, hairstylist and co-founder of the all-natural hair growth vitamins Hair La Vie.

“Any foods that would make you break out, such as those filled with sugars and grease are going to cause a buildup on your scalp that’s going to affect the way your hair feels, looks, and grows. Anything that irritates your skin (think ice cream) will bother your scalp, which can damage your hair follicle. A damaged hair follicle will either grow weak hair or not grow hair at all.”

Here are the top foods to enjoy and stay away from in order to maintain a healthy hair diet.

Top Food Don’ts for Healthy Hair

Sweet Treats

Sugary foods like your favorite candies or cupcakes cause your insulin level to rise, which also causes an increase in androgen (a male hormone) in your body. This hormone is known for causing hair follicles to shrink and become irritated. This leads to hair thinning and hair loss.

Greasy Foods

The grease from fatty meats like fried chicken and french fries can cause more secretion on the scalp. Also, a lot of the time after eating greasy foods, people touch their face and hair without washing their hands. This causes both acne and damage to the hair. You need a clean, debris-free scalp or your hair will not grow healthy and your follicle could be damaged.

Salty Foods

Think chips and canned/frozen meals. Consuming a lot of salty meals and snacks will dry your hair out and leave it weak, lifeless, and breaking.

Low Protein, Filler Foods

Starches like pasta and a lot of cereals, which can be low in protein, will leave your hair limp and unhealthy. That bounce and shine most ladies want is not possible without a healthy dose of protein.

Top Food Do’s for Healthy Hair

People should be eating nutrient and antioxidant rich foods, like fruits and vegetables, if they want to grow long, healthy hair — and a strong, healthy body. These foods help hydrate your scalp and strengthen your hair.

Eggs

Eggs contain the healthy doses of protein, zinc, and iron that your hair and body need. Zinc benefits for hair include promotion of cell reproduction, tissue growth, and repair of broken tissues. It also maintains the oil-secreting glands that are attached to your hair follicles, thus decreasing their chances of falling out.

Tomatoes

Tomatoes have antioxidants that aid in scalp circulation. A healthy scalp leads to happy hair. Add them to a salad or mix them into your favorite dish for a pop of color and tons of fresh flavor.

Greek Yogurt

Greek yogurt is an amazing source of protein, vitamin B5, and vitamin D. Pantothenic acid (vitamin B5) is great for keeping the scalp clean and free from film and debris. This keeps the follicles from becoming irritated and promotes healthy, strong hair growth. Add fruit, nuts, and granola for an energizing midday snack.

Lean Protein

Your hair is made of protein, so it only makes sense that your hair will benefit from opting for healthy lean protein sources like grilled chicken or baked salmon. If your diet lacks protein, your body will begin rationing the protein left, which will lead to hair loss. Protein also has the iron you need for healthier, beautiful hair.