Top 10 Foods for Healthy Hair

Foods for Healthy Hair

Do you want your hair to look shinier and more vibrant just like the ones you see in shampoo commercials on TV? Well, good news for you – getting lovely hair does not mean you need to spend thousands of dollars at the salon. In fact, you only need to raid your pantry and refrigerator for certain food items that can do wonders to your dull and less-than-perfect tresses.

However, you may have to wait a little longer before you can start noticing amazing improvements in your hair. You can’t expect a major change after eating blueberries or loading up on salmon for day. Nevertheless, you can count on significant changes by regularly adhering to a healthy lifestyle and diet. So, make it a point to include in your regular diet the following top 10 foods for healthy hair – and never again suffer from bad hair issues.

10. Salmon and Other Fish Rich in Omega 3 Fatty Acids

Salmon and Other Fish Rich in Omega 3 Fatty Acids

Salmon not only tastes amazing, but it is also a great food item to keep your hair lovely as ever. This highly nutritious fish is packed with vitamin D and protein, which are essential nutrients responsible for strong and shiny hair. What’s more, this fish is an excellent source of omega-3 fatty acids that keep your cells and tissues healthy. In fact, about 3 percent of your hair shaft is made up of these essential fatty acids, that’s why regular supplementation of omega-3s is very important.

In case you are not quite keen on eating salmon, then you may go for other options such as sardines, herring, mackerel, and trout. Additionally, you may consider eating fruits that are rich in this essential component, as well, such as pumpkin seeds, walnuts, almonds, and avocado.

9. Walnuts


According to nutritionists, walnuts are the only type of nuts that contain a massive amount of omega 3. What’s more, these nuts are rich in vitamin E and biotin, which work by fighting off free radicals and keeping your cells stronger. Considering the fact that your hair is frequently exposed to dust, sun, and other factors that can easily lead to hair damage, it is only right to eat walnuts and pack on essential nutrients that your hair needs.

Aside from Omega-3s, walnuts are great sources of copper, which is a type of mineral that can help retain the shine and strength of your hair.

8. Oysters and Other Seafood

Oysters and Other Seafood

Oysters are fantastic delicacies that are also great for you because they are loaded in zinc, a mineral that can prevent hair loss and flaky scalp. By eating at least 3 ounces of oysters, you can get 493 percent of zinc-based on your daily value.

If you want to eat more zinc-rich food items, then you may go for whole-grain bread and fortified cereals, although oysters supply more zinc and protein than what these food items offer. Since hair is at least 97 percent protein, then you need to include this nutrient in your diet by consuming foods that are rich in this nutrient such as beef, eggs, and nuts.

7. Sweet Potatoes

Sweet Potatoes

This orangey-colored food item is an outstanding source of beta-carotene, which is an antioxidant that can be transformed into vitamin A by your body. Primarily, your body can hardly function without ample vitamin A supply. In addition, this nutrient helps produce oils and protect your scalp and hair from dryness, dandruff, and itchiness. Other options you can find that are also quite nutritious include mangoes, pumpkin, carrots, and cantaloupe.

6. Eggs



Aside from being a notable source of protein, eggs are packed with four essential minerals such as iron, sulfur, zinc, and selenium. Among these nutrients, iron is particularly important because it allows cells to carry oxygen to various hair follicles.

For additional meat products that are rich in protein and selenium, you may include beef, pork, chicken and fish in your daily diet.

5. Spinach


This fruit is rich in folate, vitamin C, beta carotene and iron. It helps maintain the health of your hair follicles while allowing your scalp oils to circulate efficiently. If spinach is not your favorite, you may check out fruits and vegetable such as Swiss chard, kale and broccoli for similar outstanding benefits to your overall health.

4. Lentils

These veggies may be small, yet legumes can easily teem with biotin, zinc, protein, and iron. Thus, lentils are perfect staple food items for vegans, vegetarians, and meat lovers. For variation, you may toss other types of beans in your recipes such as kidney beans and soybeans.

3. Greek Yoghurt

Check out the dairy section at your local supermarket and go for low-fat options such as the Greek yogurt. This tasty snack food item is high in protein, which is known for its superb benefits on your hair. Moreover, it contains other ingredients such as vitamin B5 and vitamin D. Current research associates vitamin D with hair follicle health, although it is still not quite sure for scientists to explain further how this yogurt helps you get shiny tresses in a matter of weeks.

2. Blueberries


These dark-colored fruits are exotic ones that come and go, although it is still packed with impressive amounts of vitamin C and antioxidants. For most people, vitamin C is almost like a “nutrient superhero” because of its critical component in supporting the proper growth and appearance of your hair. Not only can it do great wonders to your hair, but vitamin C also strengthens your immune system and makes you less susceptible to illnesses.

1. Poultry

If you can’t stand not eating meat at least twice a day, then you will appreciate the value on your money by opting for chicken instead of other meat options. This tasty entree is quite unique in terms of hair healthy features and benefits. Poultry, for instance, is packed with high levels of protein, as well as other essential nutrients such as zinc, iron, and B vitamins. Since hair is made up of protein, you need to supplement your diet with protein-rich foods daily, so you can give your hair healthy building blocks for its growth and lovely appearance. An alternative to poultry is lean beef, and make sure you go for cuts with less amount of fat to maximize your health benefits.

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