What products you use and how you style your hair, are factors in growing long hair that is thick and shiny. But a big part of that is feeding your hair from the inside. Your diet is very important. Healthy hair needs iron, protein, biotin, omega-3 fatty acids and more, the essentials for hair growth. Here is my healthy hair food list to add to your diet if you don’t eat them already.
Nuts, Fish, Spinach, Eggs
Nuts can be full of vitamin E, zinc, fatty acids, and a variety of B vitamins. Cashews contain biotin, walnuts and almonds contain protein.
Certain fatty fish are rich in healthy fats like omega-3 which help promote hair growth and fish oil can significantly reduce hair loss. B vitamins and vitamin D3 are also found in fatty fish. These nutrients can be found in salmon, herring, and halibut. Halibut also contains magnesium. But it is important to be mindful and eat smaller amounts of mercury containing fish.
Spinach is a good source of Iron and vitamins A and C. Vitamin A helps produce sebum, which is an oily substance produced by the skin and moisturizes the scalp. The same goes for Bok choy if you would rather have that. Iron helps the red blood cells bring oxygen throughout the body and to the hair follicle.
Eggs are a good source of protein and biotin. Hair follicles are mostly made up of protein. And biotin is good for producing keratin.
Meat, Beans, Seeds, Shrimp
Meat is already a big part of most people’s diets and is a big source of protein. Red meat is rich in iron and helps bring oxygen to the scalp. The same can be said for lean meats like chicken, grass-fed beef and pork loin.
Beans are a good source of plant based protein as well as zinc which both in hair growth. They are cheap and versatile making them an easy addition to any diet. Soybeans are rich in Spermidine which prolongs the active growth stage of the hair.
Seeds carry a huge amount of nutrients in so few calories and there are plenty of seeds that can easily be incorporated into your diet such as flax and chia seeds. Sunflower seeds are high in vitamin E and healthy B vitamins. Flax and chia are full of omega-3 fatty acids.
Shrimp is a good source of protein, B vitamins, iron, vitamin D, and zinc. Even though shrimp is low in fat, it is rich in omega-3 fatty acids.
Oats, Tangerines, Cinnamon, Amla Berries
Oats are rich n fiber, zinc, and omega-3 fatty acids. I personally love oats. Oatmeal and granola are some of my favorite snacks.
Tangerines, oranges, and guava are all good sources of vitamin C.
Cinnamon is good for circulation. Sprinkle a bit in your hot chocolate or tea or on some toast.
Amla berries are high in antioxidants and can be purchased frozen.
Avocados, Barley, Spirulina, Greek Yogurt
Avocados taste great and go well with most things and are full of nutrients. A good source of fatty acids, vitamin E which is good for hair and skin, and vitamin A. Vitamin deficiencies have been linked to hair loss
Barley is full of vitamin E, which helps repair sun damage.
Spirulina is a great addition to smoothies! It is a good source of non-animal derived copper. It is a type of algae that grows in subtropical climates.
Greek yogurt contains vitamin B5 which helps increase blood circulation and blood flow to the scalp.
In the end, what is good for your body, is good for your hair. It is best for your plate to be colorful to make sure you are getting a complete diet.
You can also try almond butter! Great source of protein.