Long before the days of fancy beauty treatments and hair products, healthy hair was tied to a nutritious, balanced diet. Fortunately, eating a balanced diet with nutrient-rich foods still promotes hair growth and strength, giving you healthy, thick, and shiny hair. Yes, you really can see improvements in your hair just by eating the right nutrients, so we’ve picked the 5 best foods to get your healthiest, most beautiful hair.
Berries are rich in vitamins and antioxidants that promote hair strength and growth. Blueberries, strawberries, and blackcurrants are loaded with vitamin C, which protects hair follicles and helps the body produce collagen. Collagen is a protein that strengthens hair strands to eliminate breakage and brittle hair. Vitamin C also helps the body absorb iron, which is key to having thick, healthy hair. Incorporating berries into your diet is an easy way to get the essential vitamins that produce strong, nourished hair.
For a vitamin C boost, try a refreshing Summer Blackcurrant Smoothie to get a hearty serving of berries and vitamin C––a summery, delicious way to nourish your hair.
Leafy-green vegetables like spinach, kale, and broccoli are great sources of iron and other nutrients like vitamins A and C. Iron works to promote hair health by facilitating the flow of blood and oxygen through the body, delivering essential nutrients to your hair follicles. An iron deficiency often leads to hair loss, so incorporating iron into your diet is a great way to ensure hair growth and strength.
In addition to supplying iron, leafy greens provide vitamins A and C. Vitamin A promotes hair health by helping the body produce sebum, which supplies moisture to the skin. Sebum acts like a natural conditioner to promote a healthy, moisturized scalp, which helps keep your hair hydrated and protected.
Salmon is one of the best sources of omega-3 fatty acids. The healthy fat boosts hair growth and reduces hair loss. Omega-3s are found in scalp cells, and they deliver healthy oils to our hair, promoting strong, nourished hair. For plant based options, walnuts and avocados are also great sources of omega-3s. Our bodies cannot produce the healthy fat on their own, so it is essential to supplement our diet with omega-3 fatty acids to have strong, healthy, hydrated hair.
Try a nutritious Salmon & Spinach power salad to get a healthy serving of omega-3s from salmon and avocado, and you can even add walnuts for an extra boost. The leafy-green spinach will also increase your iron levels––a win-win for your hair.
Eggs are rich in biotin and protein, which promote hair growth and strength. Biotin is a mineral that is essential in the production of keratin, the protein that makes up our hair. Eating biotin-rich foods increases keratin production and improves hair growth, strength, and appearance. The essential nutrient even helps repair damage and reverse hair loss. To read more about keratin, check out 3 Beauty Benefits of Keratin. Protein-packed eggs can help you overcome dry, brittle, and dull hair––giving you growth, strength, and shine.
Nuts are a great way to get a variety of hair-healthy nutrients, including vitamin E, fatty acids, and B vitamins. Almonds, hazelnuts, and pine nuts are all great sources of vitamin E, which nourishes dry, brittle hair and protects hair from sun damage. So, you can enjoy the sunshine this season without damaging your hair. Nuts also supply fatty acids and B vitamins, including biotin, which promote hair growth, strength, and luster. Incorporating nuts into your diet is a convenient way to ensure that you have a variety of essential nutrients, so you can have your strongest, healthiest hair.
Having beautiful, healthy hair really can be that simple. All it takes is a balanced diet that incorporates a few key nutrients to promote hair growth and improve strength and appearance.
“The 14 Best Foods for Hair Growth,” Healthline
“Top 5 Foods for Hair Growth,” Medical News Today
“What to eat for healthy hair,” BBC