What foods help you achieve healthy hair?

What foods help you achieve healthy hair?

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Having optimal health is something we all should strive for. The same applies to our hair. Having healthy hair isn’t just a matter of looking good — it’s a matter of feeling good as well.

If you struggle with hair loss, dry scalp, or split ends, this article is for you. And in case you just want to know how to help your hair grow healthier, you’re welcome too. 

We’ll keep it simple — no hairy business here.

Advantage of Having Healthy Hair

There are many advantages to having healthy hair. For example — and this might seem a bit odd — it’s way easier to maintain. Knowing what your hair needs helps you take care of it better. When you get into the routine, and your hair becomes healthier, it needs less attention. Or it might just seem that way because taking care of it now comes naturally.

But does having healthy hair require a specific diet? Read on to find out. 

How Food Affects Our Bodies and Hair

We all know how important it is to have a healthy diet. Not only does it make our bodies function properly, but it also nourishes our hair.

Dietary imbalance can damage your beautiful locks. That means you need to balance it out with a variety of foods. Because hair isn’t a vital organ, the brain never prioritizes its nutritional needs. But, not taking care of your diet (just like stress) can lead to hair loss. Scary, right?

We’ve all heard the saying that breakfast is the most important meal of the day. The same applies here. Eating breakfast gives energy for creating hair cells, and healthy snacking restores it. 

Hydration is also important because scalp dehydration is very real, and suddenly there’s dandruff everywhere. Do you know what else promotes dandruff? Too much dairy. 

Now let’s look at some of the foods you should be eating to maintain healthy hair. 


When it comes to hair-improving foods, you should definitely consume or use eggs.

Eggs are a food that’s an excellent source of protein, and they also contain biotin, a vitamin that is essential for the health of your hair.

You can either eat eggs or make a paste out of them. But what does that do for your hair? It improves volume and prevents hair thinning (or shedding). That means you too can have thick, elastic locks. Eggs also stop the hair from breaking and provide it with the needed hydration.


Here’s another superfood (or superfruit) you should pay attention to and incorporate in your diet.

Berries are loaded with vitamins. The antioxidant vitamins are there to protect the hair follicles from damage. Furthermore, berries are a great source of other vitamins, such as vitamins B and C.

Vitamin C feeds hair follicles and promotes blood circulation in the scalp. By doing that, it ensures your hair grows strong and healthy. 

Vitamin B, on the other hand, provides your hair with much-needed oxygen. That will help reduce hair loss and prevent the graying process. We’re not sure if you should use berries as a hair mask, but consuming them will give your hair softness and shine regardless. 

That applies to all berries, so all you need to do now is choose your favorites. 


This vibrant green vegetable should become your new best friend on the road to having healthy hair. 

Spinach is rich in numerous vitamins, as well as iron, folate, and the essential fatty acids, like omega-3. Folate is a B vitamin that helps with the creation of red blood cells, and iron helps them carry oxygen, and we have already established that oxygen is important here. 

This tasty veggie also helps with iron deficiency. Anemia is linked to hair loss, and it is the main cause of it in some people.  To know more health benefits of eating spinach, see this article from Health Line.

Fatty fish

This section of the article isn’t fishy at all. In fact, eating fish is incredibly good for your overall health and fitness, not just your hair. 

So what’s the deal with our tasty aquatic friends? The main thing here is that they’re rich in omega-3 fatty acids, just like spinach. Not only that, but they’re also rich in vitamin D, which is crucial in our day and age when most people don’t get enough sunlight.

Don’t worry, though. The only thing that’s gonna stay fatty is the fish. Healthy fats are essential for you. However, your body cannot create them on its own, so you have to get them from food or supplements.

Fatty fish that have the most omega-3 are salmon, herring, sardines, and tuna. Vitamin D was previously mentioned and it’s important to note that it boosts overall hair health. 


Sweet potatoes

Another amazing vegetable that will stimulate hair growth and keep your hair healthy. Also, word on the street is that this veggie is kind of sweet. 

Sweet potato is packed with vitamins and beta-carotene and can help your hair with any issue. So let’s say you’re struggling with dry hair, how can sweet potatoes help? They provide extreme nourishment for thirsty hair. Vitamin A boosts the scalp’s natural oils, so it retains moisture and promotes hair growth. 

What about hair loss? Sweet potatoes are a staple food in loss prevention. Beta-carotene converts into vitamin A in our bodies, which is essential for all cell growth, including hair. Vitamin A deficiency can make your curls dull, dry, and lifeless, so consuming sweet potatoes is a great way to supply it. 

Too much of vitamin A, though, and you’re back to square one with hair loss. So you need to be careful. 


Ah yes — the beloved avocado. The essential part of toasts and sushi around the world. But what does it do for your hair? 

It’s no secret that avocados seem to be good for, well, just about anything. But when it comes to tresses, they’re fantastic hair growth stimulators. 

Avocados contain natural oils as well as the “healthy fats” we spoke about previously. Thanks to the natural oils, they’re incredibly moisturizing and nourishing. Therefore, they’re especially helpful when it comes to dry, dehydrated hair. 

They’re also a great source of biotin, a B-complex vitamin that helps the hair grow more healthily. So when your hair is moisturized, guess what it doesn’t do? Break. Avocados help prevent the split ends we all know and despise.

All of that goes to show that it’s time to eat even more avocados (if that’s even possible) and use them for magical hair masks. 


Wait until you hear all about the benefits of these small bad boys. They promote hair growth and also prevent hair loss! That’s completely nuts!

Nuts are high in protein and zinc, which makes them fantastic at encouraging the growth of strong, silky hair. Different nuts are good for different things, so reach for whatever will fix your problems.

Walnuts, for example, are loaded with omega-3 fatty acids, which have proven to be vital for healthy hair. Walnuts also contain biotin. Do you know what that means? Healthy hair growth! 

Brazilian nuts, on the other hand, are high in selenium, which is incredible at keeping your skin and scalp healthy. Not only that, but it also prevents hair loss. Tread carefully with selenium as too much of it can cause brittle hair and hair loss. 

Nuts are high in calories, and that means they should be a snack only.


Much like nuts, seeds too can help your hair grow strong and shiny. 

Now, we’re not saying you should be eating a spoonful of random seeds a day to have healthy hair. Do not worry, though  — there’s only a little research you have to do. All seeds are good for your health in some way, so you won’t make a mistake whichever you choose to use. It’s just that you should be mindful of what your goals are specifically.

Different seeds do different things, but they all work towards the same goal — health. Sunflower seeds are a great source of biotin, for example, while pumpkin seeds are high in zinc. 

Flax seeds and peanuts are rich in the well-known omega-3. Peanuts also contain biotin and protein, which makes them great hair food. That doesn’t mean you should eat peanut butter like there’s no tomorrow, though! Make sure you have everything in perfect balance. 


So what can you take away from all of this? Having a healthy diet and leading a healthy lifestyle is really beneficial. 

All of these healthy foods are super tasty. In case you don’t like some of them, you can always opt for making a mask when the food allows it. Sometimes it’s worth it to sacrifice things for the sake of your health. That’s why you should eat healthily. Your hair will thank you!