8 Foods That Promote Healthy Hair

Wellness: Nutrition
8 Foods That Promote Healthy Hair

Primary Media


September 14 2022


Just like shampoo and conditioner, a balanced diet of nutrient-rich foods is a must for any hair care routine.

Vitamins C and E, omega-3 fats, iron, protein, B vitamins such as biotin, and other nutrients help keep hair strands strong and promote growth and fullness while maintaining moisture levels. Thinning hair or hair loss may be a sign of deficiency in one or more of these nutrients.

Boost your chances of a good hair day by filling your plate with these foods that promote healthy hair.

  1. Biotin

    Deficiency in this B vitamin is linked to thinning hair or hair loss. Biotin from eggs, sunflower seeds, mushrooms, tuna, and beef liver also plays an essential role in the production of keratin, a type of protein that makes up the hair.

  2. Omega-3 Fats

    Salmon, walnuts, and chia seeds contain omega-3 fats that may help keep hair lush and thick. A study in the Journal of Cosmetic Dermatology found that regular consumption of omega-3 fats and antioxidants was effective against hair loss and improved hair density.

  3. Vitamin E

    Vitamin E in avocado, almonds, pumpkin, asparagus, and mango is an antioxidant that helps fend off free radicals and damage from oxidative stress. Free radicals are unstable atoms that cause oxidative stress and cell damage and have been linked to hair loss.

  4. Vitamin C

    Found abundantly in bell peppers, Brussels sprouts, zucchini, red cabbage, citrus fruits and strawberries, vitamin C makes it easier for the body to absorb iron and has strong antioxidant properties to help prevent cell damage.

  5. Protein

    Hair is made of protein, so an adequate amount of protein from sources like beef, poultry, fish, dairy, beans, quinoa, and nuts is necessary to stimulate growth. A lack of protein in the diet may result in thinning hair or hair loss.

  6. Vitamin A

    Spinach, carrots, red bell peppers, sweet potatoes, and tomatoes are strong sources of vitamin A, which helps produce sebum. A naturally occurring oil, sebum helps maintain moisture throughout the body, including the scalp.

  7. Iron

    Good sources of iron are beans, fortified breakfast cereals, and shellfish. Iron deficiency can lead to anemia, a condition in which the body lacks an adequate amount of red blood cells to effectively carry oxygen throughout the body, which can lead to hair loss.

  8. Zinc

    This mineral, found in oysters, beef, tofu, lentils, and oatmeal, encourages oil production to prevent hair from drying out. A diet severely lacking zinc may lead to hair loss.