Foods that Are Good for You and Your Hair

Foods that Are Good for You and Your Hair

Working on those new year’s resolutions and eating healthy is one of them? Well, the good news is that many of the things you’re encouraged to eat on a healthier diet and to support weight loss also happen to be great for your hair as well! In fact, some are even thought of to help support hair growth.

Foods rich in omega-3 fatty acids, iron, zinc, proteins and vitamins A, B, C, D or E are known for promoting, strong, healthy hair growth. The next time you’re in the grocery store, pay special attention to food labels and research what produce, meats and fish pack the most nutrients for you and your hair.

Check out some of the suggested food items that have been recommended by nutritionists for healthy hair below:

Vegetarian Options



Raw almonds are an amazing healthy snack for curbing hunger pains, while helping you regulate your blood sugar and blood pressure levels. On top of that, they are packed with biotin, also known as vitamin H, which helps your body process energy and improve the keratin infrastructure (a basic protein found in the formation of hair, skin and nails.) One cup of almonds will provide you with approximately 1/3 of your daily requirements of biotin.


Avocados are full of essential fatty acids and vitamins B and E, which help stimulate the creation of collagen and elastin for a healthy scalp for your hair to grow on.  In addition to eating avocados, many people create hair masks or use avocado based hair products to naturally moisturize and condition your hair.


As you expected, eggs are a healthy non-meat protein choice that is great source of omega-3s and also contains biotin.  It’s important to note that it is the yolk that contains all the nutrients your hair is seeking and if you are also counting calories, then you should also be aware that while the yolk has a number of vitamins and nutrients for you and your hair, it is also known as the fatty part of the egg, with three times the calorie count as the egg white.

Greek Yogurt

Good for your gut health and hair health! Greek yogurt is a healthy protein source for vegetarians. It is also rich in vitamin B5 and assists blood flow to your scalp, while encouraging hair growth.


While oranges are widely known for being the go-to source for vitamin C, other foods items such as strawberries pack as much vitamin C in one serving as oranges, if not more in some cases. One cup of strawberries has 113% of your daily vitamin C requirement. Vitamin C aids in the production of protein, which are the foundation of building strong hair and muscles.

Sweet Potatoes

Sweet potatoes contain beta carotene, an antioxidant for protecting against cancer and aging. Vitamin A is also derived from beta carotene and contributes to a healthy scalp and hair growth as well. Consuming foods rich in beta carotene is highly recommended compared to consuming vitamin A supplements, as high doses of vitamin A can be toxic to the body.


Rich in iron, omega-3s, magnesium, potassium and calcium, spinach is full of nutrients for healthy hair growth. In addition, they also contain a natural conditioning ingredient for your hair known as sebum.

Yellow Peppers

As we mentioned earlier, there are plenty of vitamin C sources out there besides oranges. Yellow peppers for example contain 5.5 times more vitamin C than oranges! Antioxidants like Vitamin C strengthen the hair shaft and follicles and helps stop hair breakage.

Non-Vegetarian Options

Salmon for hair

Lean Meats

As you know, ample protein consumption is critical to your hair health and growth. Without sufficient protein in your diet, hair that is shed from your scalp cannot be replaced and hair loss becomes noticeable. Consuming meat is an obvious choice for a source of protein, but try to select lean options such as free-range chickens, grass-fed beef, fish and lean pork loin as they contain less saturated fats.


Shellfish such as oysters, crabs and lobster contain zinc, an important mineral for your overall health and hair health if you are deficient in it. Zinc supports the oil glands and moisture in hair follicles to prevent dry and ultimately dead hair follicles.

Salmon, Sardines, Mackerel

As we mentioned earlier, omega-3s are important in forming robust, healthy and shiny hair shafts and follicles. Fish, such as salmon, sardines and mackerel are packed with omega-3 fatty acids, in addition to being a great source of vitamin D and proteins.

As you can see, there are lots of options for snacks and meals when it comes to creating a healthy, balanced diet that is also good for your hair health and hair growth. We just supplied some of our favourite food items, did we miss any of your favourites? Let us know in the comments below.

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