Healthy Hair Diet: 10 Incredible Foods Your Hair Needs to Stay Gorgeous

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Believe it or not, the foods we consume can play a major role in the look, health, and feel of our hair!

That is why having a healthy hair diet is so crucial to achieving our #hairgoals!

Whether you’re looking to achieve stronger strands, grow hair faster, or prevent hair loss, having the right diet is essential since our hair is a reflection of the nutrients we consume, or don’t consume.

In order to achieve healthy hair, consider what you put into your body…

However, it is important to be patient and persistent with a healthy hair diet.

Changing your diet today will yield results in 6 months to 1 year from now since these changes will not alter visible hair, only new hair.

It may seem like a long time, but hair tends to grow on average between half an inch to an inch and a half per month depending on your diet and genetics.

Below are some of the best foods you can consume to get the hair you desire, try incorporating them into your diet for noticeably stronger, shinier, and longer hair!

Related: Clear Skin Diet

healthy hair foods


Salmon is enriched with Omega-3 Fatty Acids which strengthen the hair, as well as Vitamin D which is a key nutrient for both a healthy scalp and hair growth.

Omega-3’s decrease inflammation that can cause hair shedding and aid the body to process insulin more efficiently which is important for hair growth.

Omega-3’s have additional health benefits such as relieving depression and alleviating menstrual pain.

If you are looking to boost your hair’s growth rate, then consider consuming Salmon more frequently. If you do not care for salmon, try mackerel, sardines, or trout.


Eggs are packed with essential nutrients such as protein, vitamins, and amino acids.

Eggs also contain important trace minerals such as Iron and Zinc which are vital for hair follicle growth.

An individual who is deficient in iron (anemic) usually has brittle hair that could potentially lead to hair loss.

Make sure you consume the yolk since this is the most nutrient-rich portion of the egg and contains a lot of biotin (Vitamin B7).

Eggs can be even be applied topically to hair since they contain natural hair growth nutrients that can work directly with hair and the scalp to help stimulate their natural oils.

Sweet Potatoes

healthy hair diet

Sweet Potatoes are packed with beta-carotene which our bodies use to convert into Vitamin A.

Vitamin A is the perfect nourishing agent since it works to hydrate hair by boosting the scalps natural oil production, which seals in the moisture and protects against dry skin that can eventually lead to dandruff.

Vitamin A is crucial for our vision, immune system, and the reproduction of healthy cells and tissue.

Beta-carotene has additional significant health benefits such as decreasing chances of cardiovascular disease, macular degeneration, and cognitive aging.

You can find Beta-carotene typically in orange-colored fruits and vegetables, such as butternut squash, pumpkins, and orange bell peppers.


Spinach is hands down our favorite superfood because it provides so many well-rounded health benefits.

Spinach is packed with essential nutrients such as vitamins B, C, and E, as well as iron and omega-3 fatty acids, all of which assist with healthy hair growth and preventing hair loss.

Spinach also contains high amounts of Folate and Iron which increase the number of red blood cells transporting oxygen to hair follicles, improving growth rates and strand strength.

In addition to hair benefits spinach can also boost your immunity, improve eyesight, and has even been speculated to prevent Alzheimer’s disease.

If you do not care for spinach, try reaching for arugula, swiss chard, or kale instead.


Chock full of vitamins A, D, E, B6, proteins, amino acids, magnesium, folic acid, copper and iron, avocados easily qualify as a superfood for so many different parts of the body, especially the hair.

Avocados are also rich in biotin, a nutrient that is a large influencer of your hair, skin, and nails. If your body is not being supplied with enough biotin, you may experience a scaly red rash or hair loss.

Avocados can be topically applied since the oils are one of the few that can penetrate the cuticle and actually moisturize hair.

When the oils are directly applied to the hair and scalp, they can stimulate collagen and elastin production.

Avocados help to lock moisture into hair cells which prevents dandruff meanwhile strengthening hair roots, shaft, and strands.

Consider incorporating avocados regularly into your diet for a steady supply of biotin to give you that healthy and beautiful hair.


best food for hair

Lentils are a great vegetarian source of iron rich proteins, folic acid, and magnesium.

Just one cup of lentils contain half the iron you need everyday!

Protein is necessary for cell growth especially in our hair follicles, which makes sense since our hair get its structure from the hardened protein keratin.

It goes without saying, that without protein our hair would grow slower and weaker.

Lentils contain folate which is a B vitamin that aids our bodies in creating new cells while simultaneously strengthening the hair.

Lentils have additional health benefits such as increasing energy levels, improving digestion, and regulating blood sugar levels.

If you’re not keen on lentils, try out other beans, peas, or soy products for similar hair benefits.


Tangerines work wonders to make hair feel soft and silky considering their high concentration of vitamins.

Vitamin A keeps the hair hydrated by balancing sebum oil levels on the scalp.

Vitamin B12 not only helps hair growth, but it even slows down the graying process and decreases hair loss.

Vitamin C helps to create and maintain collagen which is an essential protein found in hair and skin and also helps to break down iron so our bodies can absorb it.

In addition to keeping your hair and skin looking young and vibrant, tangerines also boost your mood, improve cognitive function, and slow down signs of aging by encouraging the production of collagen and elastin.

Tangerines and Vitamin C  are great for hair and can be consumed or applied directly.

Don’t care for tangerines or can’t find them in your local grocer? Try oranges, grapefruit, or clementines instead!


Walnuts, either consumed or applied topically, are just about the best type of nut for hair since they are chock full of  B-vitamins, iron, zinc, healthy fats, and an abundance of protein.

In fact, walnuts have more omega-6 fatty acids than any other food!

Walnuts also contain Biotin (vitamin B7), which I’m sure you know by now is a necessity for hair strength and growth.

Walnut oil has antifungal properties that hydrate and moisturize the scalp, which is important considering a major proponent of healthy hair is a healthy scalp.

Pumpkin Seeds

healthy hair diet

Consuming Pumpkin seeds can help you achieve healthy, thick, and shiny hair since they are full of Vitamin A, K, B (biotin), zinc, and omega-3 fatty acids. The oil in pumpkin seeds is believed to regulate hormone levels in the body which, when out of whack, can attribute to hair loss.

Additionally, pumpkin seeds contain zinc which address a bevy of concern including a flaky and irritated scalp. Consider adding pumpkin seeds into your cereal for an easy and effective way to boost your hair’s health.

Lean Poultry

Lean poultry is an excellent source of protein and helps to keep our hair shiny, strong, and hydrated. Similar to how our muscles shrink or don’t grow when our bodies lack adequate dietary protein, the same can occur to our hair.

This means that there will be less new hair to replace what’s falling out, and in severe cases can even lead to hair loss. To prevent and minimize this kind of loss, make sure your diet is full of protein like chicken and lean turkey.

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