15 Foods to Eat For Healthy Hair

Reviewed by Sara Harcharik Perkins, MD

Eating foods to support healthy hair doesn’t have to mean overhauling your entire diet. In fact, many of the best foods for hair growth are already kitchen staples: Think lean proteins, colorful fruits and veggies, and other nutritious ingredients that support your overall health.

A healthy supply of the vitamins, minerals and nutrients can keep your hair looking and feeling its best.

Below, we’ve shared 15 of the best foods for healthy hair, from seafood and other lean sources of protein to fruits, vegetables and spices. For each food, we’ve covered the role it plays in the hair growth process and explained why it’s so important in a hair-friendly diet.

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How Nutrition Impacts Hair Health

Growing long, strong, healthy hair might seem simple — just be patient and let it grow, right? But behind the scenes, healthy hair growth is a complex process influenced by:

• Age

• Hormones

• Overall health

• Environment

• Genetics

• Diet

In other words, hair growth is powered by a network of biological processes that require a steady supply of essential nutrients from food.

When your body is low on certain nutrients, your hair can be one of the first places it shows. You might notice it feeling dry, brittle, or thinner than usual. That’s because your hair follicles and cells depend on nutrients like:

• Vitamins B12 and D

• Biotin

• Riboflavin

• Iron

While genetics and other factors are at play — and more research is needed to fully understand how diet and hair growth are related —  your diet is one of the few things you can control. So eating well is just another way to support healthy hair from the inside out.
So, what foods are good for hair growth?

Below, we break down 15 of the best foods for healthy hair.

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1. Salmon and Sardines for Fatty Acids and Protein

Salmon, sardines, and other fatty fish have long been promoted for their health benefits, mostly due to their high concentration of omega-3 fatty acids.

Omega-3 fatty acids and seafood are linked to improvements in heart health, including reduced levels of triglycerides — a type of waxy fat that can build up in your blood.

Some research also suggests that the omega-3 fatty acids help with hair growth. Specifically, one study found that women who took omega-3 and omega-6 supplements for six months had more hairs in the growth phase, fewer in the resting phase, and overall improved hair growth.

Salmon and other types of fatty fish are also rich in vitamin D — an essential vitamin that plays a major role in various signaling pathways related to hair growth and the differentiation of your hair follicles.

If adding salmon to your diet is cost-prohibitive, another great way to take in extra omega-3 fatty acids is by adding a fish oil supplement to your daily routine.

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2. Spinach for B Vitamins and Iron

Spinach is a leafy green vegetable that’s packed full of vitamins and minerals, including several that may help with hair growth.

More specifically, spinach is extremely rich in folate, a B vitamin that helps synthesize DNA and RNA and plays a key role in amino acid metabolism.

Although research on folate and hair loss is limited, one study found that people with alopecia areata hair loss often had low folate levels. (You can check out our guide to folic acid and hair growth for more details.)

Spinach is also full of iron and other nutrients that can help with hair growth and general well-being, making it one of the best vegetables to keep in your diet for a healthy scalp and body.

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3. Greek Yogurt for Healthy Fats and Vitamin B5

Greek yogurt is rich in protein, healthy fats, and vitamins that can improve almost every aspect of your overall well-being, including your scalp and hair health.

It’s a great source of vitamin B5, or pantothenic acid — an essential nutrient involved in breaking down and building up fatty acids and other key processes in the body.

Although studies on vitamin B5 and hair growth are very limited, some research suggests it’s involved in hair follicle cell division, regulating the function of the sebum glands (the glands that produce oil in your scalp), and protecting against early hair graying.

As an excellent source of protein, Greek yogurt also supplies the nutrients your body needs to produce new cells, including hair cells. Try adding Greek yogurt to your diet as a healthy snack, or as part of a balanced, high-protein breakfast.

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4. Fortified Cereals, Grains, and Pasta for Iron

While we’re on the subject of great breakfast foods, it would be difficult not to mention the value of fortified cereals and grains for hair health.

Fortified foods are — as their name suggests — foods that have been fortified with extra iron to improve their nutritional profile. You can find extra iron in some breakfast cereals, grains, and pasta available in your local supermarket.

Iron is important for hair growth, as iron deficiency anemia can cause hair loss by affecting the supply of nutrients to your hair follicles.

Iron deficiency anemia is especially common in women, particularly teenage girls, women with heavy periods, and pregnant women. In addition to affecting your hair, anemia can cause potentially serious health issues such as weakness, lack of energy, and a less effective immune system.

In addition to fortified cereals, grains, and pasta, you can find iron in:

• Lean cuts of meat

• Seafood

• Poultry

• Legumes, like beans and lentils.

• Nuts

• Dried fruits

For optimal well-being, it’s best to consume a combination of iron from animal proteins (which are largely full of heme iron) and non-animal sources, which contain nonheme iron.

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5. Cinnamon for Antioxidants

Cinnamon is a versatile and tasty spice that may also benefit your health, including your hair.

This is because it contains the antioxidant cinnamaldehyde.

Although research findings on cinnamon’s health benefits are mixed, some studies suggest cinnamon may help to promote healthy blood circulation by bringing blood from the center of the body towards the skin.

This may help to supply your hair follicles with the essential nutrients required for sustained hair growth and general hair health. But this hasn’t been shown yet in studies.

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6. Avocado for Fatty Acids and Vitamins

Avocados are high in unsaturated fats, which may help to improve blood cholesterol. They’re also rich in other nutrients that are involved in hair growth, such as vitamin C and folate.

Vitamin C plays a key role in iron absorption, making it an important vitamin for preventing iron deficiency hair loss. But, there’s currently no scientific research that links vitamin C with female hair loss or hair shedding.

Avocados also contain significant amounts of vitamin E — a vitamin with antioxidant properties that provides protection against free-radical damage. There’s a link between low levels of vitamin E and certain forms of hair loss, including alopecia areata.

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7. Guava, Orange, and Other Fruits Rich in Vitamin C

When it comes to vitamin C, few dietary sources are as packed with this powerful antioxidant as guava, citrus fruits like oranges, and other fresh fruits.

As we mentioned above, vitamin C plays a major role in iron absorption, making it important for preventing iron deficiency hair loss.

Many tropical fruits are also rich in folates, which may help to prevent certain types of hair loss.

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8. Sweet Peppers for Vitamin A and C

Another good source of vitamin C? Sweet peppers.

Red and yellow bell peppers, in particular, are excellent sources of vitamin C. In fact, the average bell pepper contains 106 mg of vitamin C — that’s over 140 percent of the recommended daily intake for women.

They’re also high in vitamin A, a nutrient that helps regulate sebum production. Sebum is the natural oil your scalp produces to moisturize and protect both your scalp and hair. Although vitamin A is important for cell growth, some research suggests taking in too much may actually have negative effects on hair growth.

For an optimal balance of healthy cell growth and thick, strong hair, try to opt for natural sources of beta-carotene, such as those listed above, over vitamin A supplements.

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9. Eggs for Biotin and Protein

Eggs are packed with protein, healthy fats, iron, choline, riboflavin, and vitamins A and B1 — nutrients important for your overall health. Many of these nutrients help stimulate hair growth and prevent hair loss.

For example, maintaining a steady intake of protein is important for preventing forms of hair loss like telogen effluvium. Eggs are rich in protein, with proteins equally distributed across the white and yolk.

The iron in eggs also helps to protect against iron deficiency anemia, a potential cause of hair loss.

Finally, eggs contain biotin (vitamin B7). Research suggests biotin deficiency can contribute to hair thinning and certain skin issues.

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10. Poultry for Protein

There’s a link between low protein intake and several types of hair shedding that can leave your hair looking thin and sparse.

Eating more chicken, turkey, and other lean sources of protein is a great way to make sure you’re meeting your needs.

Poultry, lean cuts of red meat, and seafood are all excellent sources of dietary protein that help to prevent protein deficiency-related hair shedding.

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11. Carrots, Sweet Potatoes, and Winter Squash for Antioxidants

Carrots, sweet potatoes, winter squash, and other bright-colored vegetables are great sources of beta-carotene, an antioxidant your body uses to create vitamin A.

Vitamin A is involved in several essential processes within your body, including the supporting heart, lungs, and kidneys function and the growth and differentiation of your cells.

That said, as we mentioned earlier, more isn’t always better when it comes to vitamin A, since some research shows that too much vitamin A is linked with hair loss.

That said, it’s hard to overdo it from food sources alone, so adding these veggies to your meals is still a good idea.

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12. Oysters and Crab for Zinc

Oysters, crab, lobster, and other types of shellfish are all fantastic sources of zinc, an essential mineral involved in immune system function, protein synthesis, proper wound healing, and the actions of more than 100 different enzymes within your body.

Although there’s no direct link between zinc consumption and hair growth, research shows that people affected by some forms of hair loss are often low in zinc.

For example, research has found that people with androgenetic alopecia — including men and women with pattern hair loss — had lower average serum zinc levels than people with healthy hair growth.

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13. Almonds, Peanuts, Brazil Nuts, and Cashews

Nuts are packed with key nutrients that can improve your general health and help you to avoid thin, brittle hair.

Almonds are rich in vitamin E, with a one-ounce serving providing almost half of your recommended daily intake. One study has linked tocotrienols — natural chemicals in the vitamin E family — to increased hair growth in people suffering from hair loss.

Nuts are also a convenient source of iron, zinc, calcium, and magnesium. Deficiencies in some of these nutrients may contribute to certain forms of hair loss and shedding.

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14. Seeds for Selenium and Zinc

Chia seeds, flaxseeds, and hemp seeds may be tiny, but they pack a serious nutritional punch.

Many seeds are rich in trace minerals like zinc and selenium, both of which may play a role in maintaining a healthy scalp and supporting the cellular processes involved in hair growth.

There isn’t much research on the link between selenium and hair health. Still, some studies suggest that because selenium acts as an antioxidant, it may help to protect against oxidative stress, which can affect hair follicles over time.

Try sprinkling a mix of seeds into your smoothie, yogurt, or salad for an easy (and crunchy) boost of zinc and selenium.

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15. Beans for Protein and Zinc

Beans and other legumes are a valuable plant-based source of protein — a key building block for growing strong, healthy strands.

They’re also rich in zinc, which, as mentioned earlier, may be especially important for people experiencing certain forms of hair loss. On top of that, beans are budget-friendly, easy to prepare, and versatile enough to add to all sorts of meals from stews to salads.

Eating more beans regularly can help support hair growth while offering broader benefits for your overall health.

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Can Your Diet Prevent Hair Loss?

A healthy, balanced diet can help promote hair growth and give your hair follicles the nutrients they need to grow healthy hair. But, eating healthy food won’t necessarily stop you from losing hair throughout your life.

A variety of factors can contribute to hair loss, from hormonal health and genetics to stress levels and overall health.

For example, female pattern hair loss — the most common type of permanent hair loss that can affect women — occurs because of a mix of hormonal and genetic factors. Currently, there’s no research that suggests your diet has much of an impact on this type of hair loss.

Similarly, telogen effluvium — a form of temporary hair loss caused by stress — can develop as a result of a stressful lifestyle, trauma, or certain types of illness.

So, there’s more to promoting hair growth and preventing hair loss than just eating the right types of food. Our guide to female hair loss goes into more detail about why female hair loss occurs and your options for dealing with it.

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Final Thoughts: Foods for Maintaining Healthy Hair

Diet isn’t the only factor in hair health, but getting the right nutrients can make a meaningful difference when it comes to supporting growth and keeping your strands strong, full, and healthy. To recap, here’s what to keep in mind:

• Include sources of protein, zinc, iron, vitamins D, C, and more in your daily diet to support hair health. Things like salmon, spinach, Greek yogurt, and nuts are all great hair healthy foods.

• A balanced diet helps to promote your overall health and well-being. It can also help you grow thicker, healthier hair.

• While nutrition plays a part, it’s just one part of the picture. Consider combining a healthy diet with treatments and supplements like minoxidil and biotin-rich multivitamin gummies. This way, you’ll be able to target hair loss from every possible angle.

Interested in learning more about maintaining healthy hair? Our list of ways to thicken your hair shares proven tips that you can use to prevent shedding, avoid dull hair, and keep your hair in a healthy growth state throughout the year.

• Related: Does Collagen Help Hair Growth?
• Related: Does Drinking Water Help Your Hair Grow?

This article originally appeared on ForHers.com and was syndicated by MediaFeed.org. 

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