Everybody wants a head full of luscious, shiny locks, but what some people don’t know is that healthy hair is usually a reflection of good overall health and nutrition. Certain foods are much better at giving you the nutrients you need to keep your hair strong and shiny, and here’s a list of the best of them.
Sweet Potatoes
If you’ve got a sweet tooth but want to add more veggies to your diet, sweet potatoes are the best of both worlds. They’re both delicious and high in nutrients such as antioxidants and beta-carotene, which your body converts into vitamin A. This vitamin regulates sebum production, keeping hair hydrated and healthy.
Nuts and Seeds
Omega-3 is super important in maintaining healthy hair, but you don’t have to worry if you don’t eat fish. Nuts and seeds, like almonds and walnuts, are also excellent sources of omega-3 fatty acids, zinc, and vitamin E. These nutrients improve the health of your scalp, reduce inflammation, and make your hair more shiny.
Greek Yogurt
Greek yogurt is delicious, creamy, and packed with protein, which is great for your hair’s overall health and structure. Plus, it contains a healthy dose of vitamin B5 (pantothenic acid), which stimulates blood flow to your scalp, helping your hair grow faster.
Salmon
According to Healthline, salmon is packed full of omega-3 fatty acids, which are great for a healthy scalp. These fatty acids not only keep your scalp hydrated but also reduce inflammation and help your hair grow faster and stronger. Salmon is also high in protein and vitamin D, which helps your hair appear stronger and more shiny.
Spinach
If you want to improve your health from the inside out, spinach is one of the best things you can eat. This leafy green is full of iron, vitamins A and C, and folate, all of which benefit your hair health by helping you produce a healthy amount of sebum, the scalp’s natural oil that moisturizes your hair.
Eggs
Eggs are incredibly versatile and a fantastic source of protein and biotin, both essential for hair growth and health. Biotin helps your body to make keratin, which is a protein that forms hair, skin, and nails. Adding more eggs to your diet can help you prevent thinning and promote strong, resilient hair.
Berries
Berries like strawberries, blueberries, and raspberries are bursting with antioxidants and vitamin C. These goodies protect your hair follicles from free radical damage and support collagen production, which strengthens your hair. Simply adding a handful of berries to your daily meals can keep your hair looking vibrant and healthy.
Avocado
While avocados are high in fat, the good news is that it’s the healthy kind of fat, which is actually good for you and your hair. They’re also high in vitamins E and C, and biotin, which will nourish your scalp and hair, adding extra moisture and shine.
Carrots
Carrots are famous for their high beta-carotene content, which the body turns into vitamin A. This vitamin promotes sebum production, keeping your scalp and hair hydrated. Carrots also have antioxidants that shield your hair from environmental damage, enhancing its overall health and shine.
Oysters
If you’re a big fan of all things seafood, we’ve got you covered. Oysters are a fantastic source of zinc, a mineral that’s known to improve hair growth and repair. A zinc deficiency can lead to hair loss and a dry, flaky scalp, so eating oysters is a great way to maintain healthy hair follicles and prevent thinning.
Beans
The vegans and vegetarians among us love lentils, chickpeas, and black beans for their plant-based protein, iron, zinc, and biotin—all great for hair growth and strength. Tossing some beans into your meals can really boost your hair health by giving it the building blocks it needs to stay strong and resilient.
Red Peppers
Red peppers are a vitamin C powerhouse, which is super important for collagen production and keeping your hair strong. Plus, vitamin C helps your body absorb iron better, which means more oxygen gets to your hair follicles. Munching on red peppers regularly can help your hair grow and reduce breakage.
Dark Chocolate
Good news for chocolate lovers—dark chocolate is loaded with iron, magnesium, and antioxidants. These goodies boost blood flow to your scalp, promoting better hair growth and protecting against damage from free radicals. Enjoying dark chocolate in moderation can make your hair stronger and shinier.
Kiwi
Kiwi is packed with vitamin C, which is key for collagen production and hair strength. This vitamin also shields your hair follicles from damage. Adding kiwi to your diet can help keep your hair healthy and vibrant by supporting both your scalp and hair follicles.
Lean Poultry
Think chicken or turkey when you want high-quality protein and iron. These nutrients are crucial for your hair’s structure and growth. Adding lean poultry to your diet can help keep your hair follicles healthy and prevent thinning and loss.
Lentils
Lentils are a fantastic source of plant-based protein, iron, and biotin. These nutrients are essential for hair growth and strength. Eating lentils regularly can help prevent hair loss and promote thick, healthy hair by providing the necessary building blocks for hair production.
Pumpkin Seeds
These nutritious little seeds are packed with zinc, magnesium, and omega-3 fatty acids, which all work together to support scalp health, reduce inflammation, and boost hair growth. Adding pumpkin seeds to your diet can help keep your hair strong and shiny by nourishing both your scalp and hair follicles.
Green Tea
Green tea is loaded with antioxidants and polyphenols that are great for your hair. These compounds improve blood flow to the scalp and protect against free radical damage. Sipping on green tea regularly can enhance hair growth and strength by giving your scalp and hair follicles the nutrients they need.