Dreaming of long, luscious locks? Your hair health can be attributed to a number of factors – like how old you are, where you live, and what products you use – but your diet also plays a crucial role in supporting your hair. Often, the foods you eat go unconsidered in your healthy hair journey.
If you’ve been searching for ways to say buh-bye to dull, lifeless strands and hello to a mane that’s full of life and endless shine, we’ve got some expert-backed tips on what exact foods to eat for healthy, glowing hair. Scroll on for the secrets!
Key Nutrients for Hair Health
At the most basic level, the key nutrients that play a role in hair health are protein, iron, omega-3s, zinc, selenium, and vitamins A, C, and D. These are also the key nutrients that contribute to our general nutritional status and health, so when considering food for hair health, it may be helpful to consider your overall well-being first.
Dr. Brianna Diorio, PhD in Integrative Medicine and Director of Product Education at Nutrafol, says the particular key nutrients you may be missing out on or not getting enough of really comes down to your unique lifestyle. Activity level, age, stress levels, and even how much you sleep can all impact your diet – and subsequently – your hair health.
It can be common for women to not eat enough protein (experts recommend a daily intake of 0.36 grams per 1lb of body weight), which Dr. Diorio says can be problematic since hair is primarily composed of a protein called keratin. Keratin is the protein responsible for hair strength and structure, so if you’re lacking in it, your hair may not be as healthy as possible.
Top 12 Foods for Healthy Hair
1. Chicken
Chicken is a rich source of protein, essential for the production of keratin. It’s also packed with vitamin B and selenium, both of which contribute to maintaining strong and shiny hair.
2. Eggs
Eggs are one of the best sources of protein and are also rich in biotin, a vitamin that plays a significant role in hair growth. Additionally, they contain essential minerals such as zinc and selenium.
3. Salmon
Salmon is an excellent source of omega-3 fatty acids, which help maintain the oil content of your scalp. This fatty fish is also loaded with protein, vitamin D, and biotin, all of which are essential for strong, healthy hair.
4. Blueberries
Blueberries are packed with vitamin C, which is crucial for collagen production. Collagen strengthens the capillaries that supply your hair shafts. They also contain fiber, vitamin K, manganese, and potassium.
5. Raspberries
Raspberries are rich in vitamin C and contain omega-3 fatty acids, which promote hair health. They are also high in fiber, aiding in overall health.
6. Strawberries
Strawberries are another fruit high in vitamin C, which aids in collagen production. They also contain calcium, iron, potassium, folate, and magnesium, which contribute to hair health.
7. Passion Fruit
Passion fruit is a powerhouse of vitamins A and C. These vitamins support scalp health and help maintain a healthy hair growth cycle.
8. Beets
Beets are rich in fiber, vitamin C, and iron. Iron improves blood circulation, which helps nourish your hair follicles and promote growth.
9. Kale
Kale is loaded with vitamins A, C, and K. Vitamin A helps in the production of sebum, an oily substance that keeps hair from drying out.
10. Flaxseed
Flaxseed is an excellent source of fiber and omega-3 fatty acids, which promote scalp health and prevent hair from becoming dry and brittle.
11. Greek Yogurt
Greek yogurt is high in protein, essential for hair structure. It also contains calcium and vitamin B12, both of which are crucial for hair health.
12. Sweet Potatoes
Sweet potatoes are rich in vitamins A and C and manganese. Vitamin A helps produce sebum, while vitamin C supports collagen production.
Beyond Diet: Comprehensive Hair Care
These foods alone certainly can’t give you the most luscious locks of your life, which is why it’s important to view your diet as only one small part of the bigger picture. Genetics, age, stress, and the particular hair products you use are key players in hair health.
“Diet and scalp treatments should be thought of as a team effort,” Dr. Diorio says. “The goal is to take a whole-body approach towards addressing hair health, with nutrition being the driver and scalp treatments being the passenger.”
Incorporating these nutrient-dense foods into your diet can help you achieve healthier hair, but remember, it’s also essential to manage stress, get adequate sleep, and use hair products suitable for your hair type. A holistic approach is the key to achieving and maintaining the healthiest hair of your life.