Buckwheat

Swapping out white refined carbohydrates for 100% whole grains can help you amp up the zinc, iron, and B vitamins in your diet to support healthy hair among many other benefits. Buckwheat, a whole grain, is a nutritious gluten-free seed that is filled with key antioxidants and fiber, which can help you fill up faster. Use it as a swap for oatmeal at breakfast or rice in a stir-fry, and try buckwheat-based Udon when making ramen or other noodle dishes.

And if you’ve never heard of “silica” before, it`s known to be the “beauty mineral." Silica is an abundant trace element found in the human body and is also present in whole grain foods. It may help prevent hair thinning and strengthen hair. According to one scientific review, silica delivers key nutrients to the hair follicles and scalp.

Check out these healthy whole grain options that have a similar nutrition profile to buckwheat.