The 20 Best Foods For Healthy Hair

November 14, 2020

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I never knew that food could influence the state of my hair. It was when I was browsing the internet for tips to grow my hair that I found out that the food I eat, influences the health of my hair. After all, this makes sense since a balanced diet is not only good for your hair but for your whole body. You might be wondering what the best foods for healthy hair are right now and that’s exactly what I’m going to explain in this blog post.

Patricia Farris, a dermatologist and clinical associate professor at Tulane University School of Medicine says lustrous hair is due to a steady diet of “protein sources, like lean meats, beans, and Greek yogurt.” High antioxidants-value foods also support the health of your hair. This includes berries and dark chocolate, oregano, and cloves.

Now the less fun part: sugar must be avoided. “Sugar upregulates inflammation throughout the body. We now know that inflammation plays a huge role in hair loss,” says Farris. Sugar also indirectly affects the metabolism of hormones which is a bad thing for hair.

Eat These Foods For Healthy Hair

The 20 Best Foods For Healthy Hair

1. Peanuts and Peanut Butter

The first thing that’s proven to be a significant source of biotin, which supports hair growth and prevents hair loss, is peanuts. This is also a great option for people who are vegetarian or vegan. Peanuts are filling, contain protein, and include antioxidants.

2. Eggs

Eggs are full of protein as well as choline and vitamins A, D, and B12. Not only are eggs good for your hair, but it’s also important for your whole body because of the vitamins in it. Especially during the winter, we can use all the vitamin D in our food to make sure we don’t get a lack of vitamin D. Oh, and eggs are also great as a DIY hair mask!

3. Spinach

Spinach is full of magnesium, iron, and folate, one of those all-important B vitamins. There’s also vitamin C in spinach which helps to protect and maintain the cell membranes of hair follicles.

4. Avocado

Avocados are packed with healthy fats and vitamin E, which is an antioxidant that promotes hair growth. Avocados also contain biotin, one of the important foods for healthy hair.

5. Sweet Potatoes

Sweet potatoes are higher in Vitamin A and fiber than normal white potatoes. Vitamin A protects against dry and dull hair. Sweet potatoes also play a role in supporting immunity and healthy vision. That’s a win-win.

6. Greek Yoghurt

Unsweetened plain Greek yogurt contains a lot of protein. Plus, plain Greek yogurt is very versatile and can be incorporated into a filling breakfast or used as a dip for example. The greatest attribute of yogurt is its probiotics, which are the good bacteria that help your body absorb nutrients. 

7. Salmon

Not my personal favorite (I don’t like fish) but salmon is a rich source of omega-3 fatty acids and protein. Not only is salmon great food for healthier hair, but it also reduces inflammation and benefits your central nervous system. 

8. Chia Seeds

A great vegetarian or vegan source of omega-3s is Chia Seeds. They’re full of them, as well as fiber and antioxidants. Moreover, they’re super easy to add to a smoothie, cereal, etc.

9. Grapes

Grapes contain antioxidants and OPC which helps prevent hair loss. OPC also stimulates the growth of hair follicles. Eating about a cup of grapes per day can help to protect your tissues from inflammation.

10. Pumpkin

Pumpkin is full of iron and beta-carotene, the precursor to vitamin A. Pumpkin also contains vitamins C and E that help repair your body’s cells from damage. 

The 20 Best Foods For Healthy Hair

11. Citrus Fruits

Citrus fruits contain Vitamin C which is required for iron absorption and the production of collagen ensuring a regular supply of nutrients and quick hair growth. A lime or oranges are a perfect choice to get those vitamin C nutrients.

12. Carrots

The hair contains the fastest growing tissues in the body and vitamin A is required for the growth of every cell. It also helps the scalp in producing the natural sebum oil which keeps it healthy to boost hair growth.

13. Beans

Beans are a great plant-based source of protein, which is essential to hair growth. Beans contain zinc, which aids the hair growth and repair cycle. They also provide many other hair-healthy nutrients, including iron, biotin and folate.

14. Oysters

Oysters are one of the best food sources of zinc which is a mineral that helps support the hair growth and repair cycle. A lack of zinc could cause a reversible form of hair loss. However, too much zinc can also cause hair loss. That’s why getting zinc from foods like oysters may be better than taking supplements since foods provide zinc in small but healthy doses.

15. Meat

This option is not for the vegetarians and vegans under us, but meat is a staple in many people’s diet and is rich in nutrients that may aid hair growth. The protein in meat aids growth and helps repair and strengthen hair follicles. But as you can tell, meat isn’t necessary. There are lots of other foods to make sure to get enough protein.

16. Sweet Peppers

Sweet peppers are an excellent source of vitamin C, which may aid hair growth. In fact, one yellow pepper provides nearly 5.5 times as much vitamin C as an orange. Sweet peppers are also a great source of vitamin A, so sweet peppers contain two nutrients that help ensure hair stays healthy and that may aid hair growth.

17. Shrimp

shrimp are a great source of protein, B vitamins, zinc, iron, and vitamin D. Despite being very low in fat, shrimp also provide a small amount of omega-3 fatty acids. All great nutrients for your hair.

18. Asparagus

Vitamin B folate is found in abundance in asparagus, as well as avocados, oranges, and broccoli. This nutrient is responsible for gene synthesis and red blood cell formation but also plays a big part in breaking down protein, therefore providing the building blocks of hair follicles.

19. Sardines

Sardines are packed with omega-3 and vitamin D. You can easily get them in a canned form, which is also very affordable.

20. Buckwheat

Buckwheat is considered as a whole grain, which can help you amp up the fiber, zinc, iron, and vitamin B in your diet to support healthy hair, and is a nutritious gluten-free seed and its benefits are endless.

That it’s, the 20 best foods for healthy hair! Are there any products you’re going to implement into your diet? Let me know in the comments!

Comments (1)

  • Amanda

    November 14, 2020 at 4:51 pm

    This post is so interesting to me. It makes total sense, what you put into your body is what you get out. I have a suspicion that what I eat affects my skin/acne, specifically sugar. Why did I never think, gee, what I eat can also help or harm my hair? These foods are very informative.

    xoxo Amanda |

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