Baby spinach has beta-carotene that replaces old cells with new ones. All orange and dark green produce are good sources of beta-carotene. Iron will help thicken hair because it allows oxygen to the scalp. It nourishes your hair follicles to promote growth. Berries have vitamin C. It is a natural anti-oxidant that helps fight prevent skin from damaging free radicals. It also produces collagen. Chia seeds will fortify skin cell membranes. The seeds also help to suppress inflammation.