Foods to Eat for Healthier Hair

Your hair and scalp are integrally connected, and both need to be healthy for you to have a head of full, rich, luxuriant, and healthy hair. To keep your hair in great shape, a number of nutrients are imperative. At the top of the list is protein, as over 90 percent of your hair is made up of protein. Sebum is an oil created by your hair follicles that conditions your hair naturally, and vitamins A and C are necessary to produce it. Other vitamins, minerals, and natural oils give your hair hydration, fullness, and sheen. As you age, your hair cycle slows and your hair takes longer to regenerate itself, so it is even more important to maintain a healthy diet to nurture your hair. Here are some of the best foods you can eat to maintain or renew your hair:

Girl and hair

 Protein-Rich Foods

As hair is mostly protein, a diet rich in protein promotes healthy hair. If you do not eat enough protein, your hair can get weak and become brittle. Poultry such as chicken and turkey is a great source of protein that also contains necessary minerals like zinc and iron. Lean red meat is another good iron-rich choice. For vegetarians, beans and lentils are great sources of protein, iron, zinc, and biotin. Oysters are full of protein and also one of the best sources of zinc, the lack of which leads to hair loss and dry scalp. Eggs give you protein, zinc, iron, sulfur, biotin, vitamin B12, and selenium, all necessary hair nutrients.

 Foods Rich in Oil

To thrive, your hair and scalp need plenty of the right kind of oil and other nutrients to stay moisturized and shiny. The omega-3 fatty acids found in fish like salmon, trout, sardines, and mackerel encourage hair growth and enrich your hair and scalp’s natural oils. These types of fish also contain plenty of protein, vitamin D, and iron. Walnuts are another rich source of omega-3 fatty acids, and they also have vitamin E, which protects your hair from damage by the sun. Healthy vegetable oils such as olive, peanut, sunflower, canola, and walnut oil, used either in cooking or with salads, keep your hair shiny and bright.

 Foods Full of Vitamins and Minerals

A number of vitamins and minerals sustain and promote hair growth and scalp health. Through sweet potatoes you ingest beta carotene, an antioxidant your body uses to create vitamin A. This vitamin is essential for the production of scalp oils, and the lack of it can lead to dandruff. Dark green vegetables like spinach, broccoli, Swiss chard, and kale give you beta carotene, iron, folate, and vitamins A and C. Carrots are rich in vitamin A as well. Fruits such as blueberries have an abundance of vitamin C, which aids iron absorption, enhances scalp circulation and strengthens blood vessels that feed hair follicles. Dairy products such as Greek yogurt, cottage cheese, and skim milk supply protein, calcium, and vitamins B5 and D, all of which are important for healthy hair.

 If your hair is in need of rejuvenation, try switching to a more healthy diet. However, do not expect instant miracles. It will probably be several weeks before you see obvious results.

This article was written by Travis Guerrero, a health and nutrition expert who hopes to help you live a healthier life. He writes this on behalf of the Puig Hair Restoration Center, your number one choice when looking for help with female hair loss. Check out their website today and see how they can help you get a great head of hair!


Joanna S. Tyler

Joanna S. Tyler has designed to allow guest bloggers to post their unique, interesting and informative content for peace park readers. He does blogging himself and contributes to several blogs including

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