20 Best Food For Healthy Hair.
- Zenani Sizane
- Mar 14
- 8 min read
Written by: Zenani Sizane
Most of us know that what you feed will eventually show up externally. That same principle applies to healthy hair too. Healthy hair also begins with a healthy diet and gut and not just hair products you use.
A healthy lifestyle that prioritizes nutrition, exercise, rest and drinking enough water will not only grow your hair longer, but also strengthen your hair strands, nourish and moisturize your scalp from within and of course provide the right nutrients for stronger and more luscious hair.
How does diet affect your hair?
What you eat can affect the health of your hair. A healthy diet can help your hair stay strong and shiny. Nutritional deficiencies usually first show up in your hair and can cause excessive hair shedding and stunted hair growth. A lack of nutrients like iron, biotin, vitamins A, C and E, protein and essential fatty acids can cause hair loss and slow hair growth.
When it comes to protein in particular, hair roots need a constant supply of protein. Consuming too few calories and protein can divert energy away from new hair growth. Vitamins and minerals from food play an important role in the hair follicle growth cycle and cellular turnover.
The Best Nutrients for healthy hair?
There’s surprisingly a wide variety of nutrients that support hair health. There are some nutrients that are particularly useful in promoting hair growth, hair strength and thickness include biotin, protein, omega-3 fatty acids, vitamin C, vitamin D, B-vitamins and zinc.
Certain nutrients are essential to regulating your hair growth cycle and can increase hair growth. Now this doesn’t mean that you hair will grow longer overnight, but eating a balanced diet consistently that consists of foods rich in these nutrients will encourage healthy hair overtime.
This is our top 20 food for healthier hair list:
Avocado
Regularly eating avocados can revitalize your hair. If you suffer from dry damaged hair and an itchy scalp, adding more avocados to your weekly diet can nourish the scalp and moisturize the hair, leaving it smooth and silky to the touch. This is because avocados are rich in biotin ( a B-complex) as well as other fat-soluble nutrients such as vitamin A, E, D and K.
Eggs
Eggs are a great source of protein and biotin, which are two essential nutrients for hair growth. Eating enough protein supports hair growth because hair follicles are mostly made of protein. A lack of protein may cause hair loss.
Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. Biotin can help improve hair growth in people with a biotin deficiency.
Eggs are also a great source of zinc, selenium and other hair healthy nutrients. This makes them one of the best foods for optimal hair health.
Spinach
This popular leafy green is rich in iron and minerals, including omega-3 fatty acids, magnesium and potassium. With mineral dificiency being one or the main culprits behind hair loss, spinach can pack a powerful punch to combating hair loss. Spinach has vitamin A, iron,beta- carotene, folate and vitamin C. These work together for a healthy scalp and mane. They keep your hair moisturized so it doesn't break. If you want to mix it up a little. Kale is another great choice of leafy green for healthy hair.
Berries
Berries are loaded with beneficial compounds and vitamins that may support hair growth. This includes vitamin C, which has strong antioxidant properties. Antioxidants can help protect hair follicles against damage from harmful molecules called free radicals. These molecules exist naturally in the body and the environment. The body also use vitamin C to produce collagen, a protein that help strengthen hair to prevent it from becoming brittle and damaged.
Fish
Fish like salmon, herring, sardines and mackerel are packed with healthy omega-3 fatty acids. Your body cannot make these heathy fats, so you have to get them from food or supplements. They help protect you from disease, but your body also needs them to grow hair and keep it shiny and full. Fatty Fish is a a great source of protein, Selenium, vitamin D3 and B vitamins, Which may help promote strong and healthy hair.
Legumes
The plant based protein necessary for healthy hair growth can be found in beans and legumes. Its essential components like iron, zinc and biotin are rich in hair wellbeing. Lentils, chickpeas, black beans and kidney beans are good for shiny hair. Legumes are a great source of protein, especially if you are vegetarian or vegan.
Nuts
Nuts are all great sources of protein, healthy fats, biotin, and zinc, which supports healthy tissue development on the scalp and can help stimulate hair growth and prevent loss. Cashews, almonds and walnuts are all among the great nuts that are good for your hair. Brazil nuts in particular are packed with selenium which studies suggest can help with hair growth. Selenium is also important for the production of thyroid hormones which help to regulate hair growth.
Seeds
Seeds are rich in nutrients with relatively few calories. Many of these nutrients also support hair growth. These include vitamin C, zinc and selenium. Certain seeds like flax seed and chia seeds also provide omega -3 fatty acids. For many years, Fenugreek seeds have been used for curing hair problems and aiding in hair growth. Pumpkin seeds on the other hand have been used to improve the quality and strength of our hair.
Dragon Fruit
Dragon fruit, also known as Pitaya, provides numerous hair nourishing benefits due to its high nutritional profile, which includes vitamins and antioxidants , hydration, hair growth, nutrient absorption and scalp health.
Dragon fruit is high in essential vitamins and antioxidants, like vitamin C, and E which protect the hair from free radical damage caused by UV rays and other environmental factors. Additionally the vitamin C in dragon fruit stimulates collagen production, which strengthens hair follicles and promotes hair growth. Dragon fruit is made up of roughly 90% water, making it extremely hydrating for the hair. Applying dragon fruit exact or pulp directly to the hair can help to moisturize and hydrate the hair strands, preventing dryness, frizz and breakage.
Mango
Mangoes are rich in vitamins, minerals and antioxidants that promote scalp health and in turn, hair growth. Mangoes are rich in vitamin C, a powerful antioxidant, which enhances collagen production that is vital for maintaining the health of your hair and scalp. Collagen provides structure to hair follice, promoting their strength and elasticity.
Vitamin A is another present vitamin in mango and It helps your scalp to produce sebum; a natural conditioner for your hair. If your scalp is well mosturied, there will be a reduced risk of dryness, dandruff and itchiness. The vitamin E in mangoes help with enhancing blood circuiation in the scalp. The blood flow ensure that your hair follicles get adequate nutrients and oxygen for growth.
Cherries
Cherries bring your hair back to life! They are packed with Vitamin Bs and Vitamin C, and help prevent breakage and keep your scalp moisturized, healthy, and soft. Cherries also contain antioxidant properties and the melatonin makes them highly recommended for a good night of beauty sleep.
Cherries also contain vitamin B5 or pantothenic acid, which helps support hair follicle growth and prevents premature graying. The folate in cherries also aids cell regeneration.
Guava
Guava is packed with vitamin C and is known to protect your hair from breaking. Guava leaves are also known to be a rich source of nutrients that boost hair growth.
Guava leaves in particular contain vitamin c which helps to nourish your scalp and make the roots stronger and less prone to breakage and thus, hair loss.
The lycopene in guava leaves protect your hair from the harmful ultraviolet rays of the sun. It can help remove The build up of dirt and oil from your hair follicles and smooth down your hair shaft preventing olliness and promoting soft, silky hair.
Greek Yoghurt
Greek Yoghurt is packed with protein, an essential nutrient and building block for your hair. Greek yoghurt contains vitamin B5 also known as pantothenic acid, which help with blood flow to your scalp and hair growth. It also help against hair thinning and loss. Greek yoghurt is also a great agent for dehydrated and damaged hair.
It is packed with antioxidant and antifungal properties that deeply cleanse the scalp and remove excess oil from it. Using yoghurt as a hair mask will also help you get rid of dandruff ensuring that your scalp is healthy and free from infections.
Hair mask to try- Banana, avo, honey and yoghurt with fenugreek and flaxseed powder and rosemary green tea.
Chicken
Chicken or poultry meat is a rich source of hair growth proteins, vitamins and minerals . Chicken contains high amount of selenium aiding hair development and fighting hair fall. Selenium also triggers an enzyme crucial for vitamin C production.
Chicken is also a good source of B-vitamins. B-vitamins work miraculously
for hair growth as they contain the much needed biotin and niacin that is responsible for keeping your hair t and nourished.
Silica-Rich Foods
Silica is a natural trace mineral made from a combination or silician and oxygen. It Is found naturally in many plants, such as leafy greens and whole-grains. Silica has been found to help strengthen your hair and it is said to help foster hair growth. Consuming silica- rich fods is a great may to prevent hair thinning and revive healthy hair. Silica is also the mineral that carries nutrients to our hair, skin and nails, Therefore silica ensures our hair follicles are getting all the vitamin and minerals needed to grow healthy, strong hair.
Pomegranate
Pomegranates have a high nutritional profile and considered to be extremely healthy and part of the superfoods. Pomegranates are packed with essential vitamins, minerals, and antioxidants. Pomegranates are considered a healthy remedy for promoting healthy hair.
Pomegranates are packed with Vitamin C, an essential nutrient for collagen production, the collagen in pomegranates is vital for maintaining the integrity of hair follicles. Pomegranate seeds contain punice aud, an omega-5 fatty acid with anti-inflammatory and antioxidant properties . These qualities contribute to a healthy scalp environment by preventing damage to hair follicles and supporting optimal condition for hair growth.
Sweet Potatoes
Sweet Potatoes are a rich source of iron, copper, and beta-carotene which are all amazing for your hair. Beta - carotene aids in cell growth and also prevents hair thinning and help reduce the dullness of your hair. The vitamins and antioxidants found in sweet potatoes can lead to an improved hair texture. Your hair becomes smoother, soft and more manageable due to the nourishing effects of these nutrients. Vitamin C and E in sweet potatoes work together to strengthen hair strands; reducing the risk of breakage and promoting overall hair resilence. Sweet potatoes benefits also contribute to a healthier scalp, which in turn results in shinier hair.
Ginger
Ginger is a powerful ingredient for your hair. It is packed with antifungal, antioxidant and antimicrobial properties, which keep your scalps natural balance in check. It is also a major source of vitamin c, minerals and refreshing agents that soothe irritation and help in hair growth. Ginger is known to boost circulation in your scalp, which stimulates hair growth and strengthens the roots of your hair follicle.
It is also known to strengthen your hair and prevent hair loss due to the vitamins and fatty acids it contains.
Banana
Whole grains
Conclusion
Eating these foods occasionally is not gonna make much of a visible difference to your hair, that’s why you need to make sure that you make it a lifestyle habit to eat more of these foods and to stay consistent with a healthy diet, as this will benefit your entire lifestyle.
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