If you are struggling to treat dandruff, a dry and itchy scalp or even brittle hair, you need a good dose of omega-3. While it is available in small amounts in olives and avocados, certain fish are loaded with these acids—so if you want a gorgeous mane, have 3.5oz of either, or a combination of these sea creatures every week.
Anchovies
Here’s another seafood favorite that can nourish and strengthen weak hair. Take 3oz of canned anchovies—1.4gm of fatty acids—and serve it up grilled, on pizzas, in salads or even spaghetti. Try this anchovy salad recipe, a healthy salad that incorporates anchovies in an interesting way.
Mackerel
This fish enhances your hair as it is loaded with 1.5gm of omega-3 fatty acids in a 3oz serving. It’s also advised for those with high cholesterol, arthritis, and cancer. Mackerel can be baked, broiled or pan-fried, whichever way you prefer.
Salmon
This fish packs-in 1.5gm of omega-3 fatty acids in a 3oz serving. For a light, healthy preparation in herbs and sauce, try this Grilled Salmon With Sauteed Spinach recipe. Besides improving hair growth, it also reduces inflammation and improves your eye health.
Sardines
Whether it’s on toast, in a salad, or just served grilled, sardines are a great source as they contain 1.8gm of omega-3 fatty acids in a 4oz serving. This fish is also recommended for health conditions like macular degeneration, high blood pressure, bipolar disorder and menstrual pain.
Tuna
Salad, pasta, sandwiches, quiche, quesadillas—the ways you can incorporate tuna into your diet are endless. About 4oz of tuna contains 198gm of omega-3 fatty acids. Tuna is also a heart-friendly fish that is good for those who are on a diet or have low blood pressure.
Updated on June 25th 2018
