What Should you Eat for Healthy Hair

August 9, 2021

If you include healthy hair products in your diet, your curls will always be healthy, thick and shiny.

The condition of your curls is an outward sign of your body’s health. The cells, which make up each strand of hair, regularly need essential nutrients. Mild conditioning shampoos and hair oils are only part of the job, and the main factor that affects the quality of your hair is a balanced diet. For hair to grow faster and look healthy, your diet should be rich in protein, iron, zinc, selenium, vitamins A, E and C, omega-3 fatty acids, and biotin. All these substances directly affect the condition of the curls.

salmon food


Salmon is packed with vitamin D and protein, as well as contains omega-3 fatty acids which promotes hair growth while maintaining scalp health. Omega-3s are found in the cells of the scalp and help to produce oils that moisturize the skin and strands. Besides salmon, you may also try other kinds of  fatty fish like herring, sardine, trout, and mackerel. If you’re a die-hard vegan — you may substitute fish with avocados, pumpkin seeds, and walnuts for the plant-based sources of omega-3s and protein. Nutritionists recommend consuming at least 100 g of sea fish once or twice per week to stay healthy and beautiful.

Yellow bell pepper

Yellow bell pepper

Precisely a yellow one, since this color of the bell pepper contains five times more vitamin C than oranges. Vitamin C is an antioxidant that strengthens the hair shaft, hair follicles and prevents breakage. Also, vitamin C helps in the production of collagen which strengthens the capillaries, supplying the hair shafts with all the nutrients and preventing hair loss.

In addition to yellow bell pepper, the following fruits and berries containing vitamin C will be useful for hair: black currants, blueberries, broccoli, guava, kiwi, oranges, papaya and strawberries. For better absorption of vitamin C, it is recommended to consume those together with foods rich in iron: red meat, chicken and fish, providing the body with a high dose of easily digestible iron. Vegetarians can increase it by including lentils, spinach, and other leafy green vegetables such as broccoli, kale, and lettuce in their diet.

Eggs healthy eat


Egg yolk is an excellent source of omega-3s and also contains biotin, which is a water-soluble vitamin B. Too little biotin can cause hair breakage and lead to hair loss. Eating too much egg whites can actually block the body’s absorption of biotin, causing depletion of this trace mineral, while the yolk is exactly what you need for the beauty and health of your hair.

Sunflower seeds

Sunflower seeds

Just a few small seeds per day (about 30 grams) can provide you with enough vitamin E, which will improve blood flow to the scalp and accelerate hair growth. Seeds (especially sunflower, flax and pumpkin) and nuts are rich in zinc and selenium as well as vitamin E, so try to include them in a balanced diet.

Oysters healthy food


Zinc deficiency is known to lead to hair loss and deterioration of the scalp, and oysters hold the record for this micronutrient, containing 493% of your daily zinc intake. This superfood will also be especially helpful if you have skin issues.

Sweet potato food

Sweet potato

Sweet potatoes are not only rich in vitamin C but they also have another incredibly beneficial element for hair — beta-carotene, which helps improve scalp health and effectively accelerates hair growth.