Great hair doesn’t always come from a bottle. While good hair care products help, healthy and strong hair starts on the inside. Your hair thrives on protein, iron, zinc, and vitamin B5 diets low or deficient in these nutrients can lead to hair loss and result in dry and brittle hair. Eating the right foods promote hair growth, strength and shine to help your hair look and feel healthier. Here is our list of 10 foods to eat for healthier and stronger hair.
This leafy green is a nutrient powerhouse. It contains tons of vitamins A and C, iron, beta carotene, and folate.These nutrients promote hair growth, help maintain a balanced and moisturized scalp, and prevent breakage.Not a fan? Spinach works just as well.
Eggs are a good source of protein, iron, B vitamins, and biotin. This is a perfect nutrient combo-food to help promote hair growth, prevent hair loss, and strengthen hair.
Salmon is full of omega-3 fatty acids - aka the good fat. We can’t produce omega-3s on our own, so we have to rely on outside sources to find them. This super nutrient reduces inflammation, nourishes hair follicles, and encourages hair growth.
Sweet potatoes (and yams) are a great source of beta carotene. Your body breaks down this antioxidant, turning it into vitamin A. Vitamin A helps fight dry hair by stimulating glands in your scalp to create natural oils that keep your scalp moisturized and prevent your hair from looking dull. Our favorite way to cook them is to slice them thin, like a chip and bake in an oven!
Chicken and other lean meats are great sources of protein. If you’re a vegetarian nuts, beans and quinoa are great alternatives. Protein is key to having strong and healthy hair because your hair is primarily made of protein! So eat plenty of it.
Oysters have the most zinc of any food. Zinc is a mineral that is essential to hair growth. Low levels of zinc leads to deterioration of the protein structure that makes up your hair which directly causes hair loss.
Greek yogurt, along with other dairy products, is packed with vitamin B5. Vitamin B5 encourages blood circulation and helps blood flow to your scalp. Having good circulation promotes hair growth, prevents hair from thinning and stopping hair loss.
Cinnamon has high amounts of a compound called cinnamaldehyde. This compound is responsible for most of the spice’s powerful effects on health. There are many benefits to cinnamon, and in terms of hair health, the most important is the enhancement of blood circulation and assurance that your scalp and roots get the required nutrition and oxygen they need. Some of our favorite ways to eat cinnamon are in oatmeal, cereal, on toast, or in coffee.
Beans (and lentils) are an iron-packed food. Iron supports circulation which is critical for healthy hair and skin. A diet deficient in iron can lead to hair thinning and loss. Tip: eat beans with foods high in vitamin C (like leafy greens or guavas!) to maximize iron absorption.
Guava is rich in vitamin C–seriously one guava can give you up to four times the daily recommended amount. Vitamin C is an antioxidant that helps you absorb minerals (like iron and magnesium) which is crucial in stopping breakage and strengthening your strands.