Feed Your Follicles Right
Your hair is a reflection of your overall health, and just like your skin or muscles, it thrives when fueled with the right nutrients. While genetics and hair care routines play their roles, what you eat can be a game-changer for achieving thick, shiny, and resilient locks.
“We’ll explore the best foods to promote hair growth and strength, and why they work from a nutritional standpoint.
Eggs – Protein & Biotin Powerhouse
Eggs are loaded with protein, a key building block of hair, which is made mostly of a protein called keratin. They’re also rich in biotin, a B-vitamin essential for hair growth. Biotin helps strengthen the hair shaft and improve its resilience. Bonus nutrient: Eggs also contain zinc, selenium, and other hair-healthy nutrients.
Fatty Fish – Omega-3 for Shine and Scalp Health
Salmon, mackerel, sardines, and other fatty fish are excellent sources of omega-3 fatty acids. These fats help nourish hair follicles and promote scalp health, reducing inflammation that can contribute to hair thinning. Also good for: Adding shine and elasticity to hair strands.
Spinach – Iron and Vitamin C Combo
Iron deficiency is one of the leading causes of hair loss, particularly in women. Spinach is a plant-based source of iron, plus it offers vitamin C, which helps the body absorb iron more effectively and supports collagen production (great for the scalp and hair structure). Also contains: Folate and vitamin A – both aid in cell turnover and sebum production for a healthy scalp.
Nuts and Seeds – Nutrient-Dense Snacks for Hair Health
Nuts like almonds, walnuts, and seeds such as flaxseeds, chia seeds, and sunflower seeds are packed with vitamin E, zinc, selenium, and healthy fats. Vitamin E acts as an antioxidant, helping to protect hair follicles from oxidative stress. Zinc plays a crucial role in hair tissue growth and repair. Tip: A small handful a day is enough to give you a nutrient boost.
Sweet Potatoes – Beta-Carotene Rich
Sweet potatoes are rich in beta-carotene, which the body converts into vitamin A. This vitamin encourages the production of sebum, an oily substance that keeps hair moisturized and healthy. A deficiency in vitamin A can lead to dry, brittle hair or even hair loss.
Berries – Antioxidant and Vitamin C Boost
Berries like strawberries, blueberries, and raspberries are rich in vitamin C, which helps the body produce collagen. Collagen strengthens hair and prevents it from becoming brittle. Vitamin C also helps your body absorb iron—essential for hair growth.
Avocados – Healthy Fats and Vitamin E
Creamy and nutrient-rich, avocados are a great source of vitamin E and monounsaturated fats, both of which support scalp circulation and keep hair follicles healthy. Vitamin E also protects against oxidative stress, which can contribute to hair aging and breakage.
Legumes – Iron, Zinc, and Protein
Lentils, beans, and chickpeas are full of plant-based protein, iron, zinc, and biotin. They’re especially important for those on vegetarian or vegan diets who may not get these nutrients from animal products.
Oysters – Zinc-Rich Superfood
Oysters are one of the most concentrated sources of zinc, which supports the hair growth and repair cycle. A deficiency in zinc has been linked to telogen effluvium, a common but reversible form of hair loss.
Greek Yogurt – Protein and Probiotics
Greek yogurt is rich in protein and vitamin B5 (pantothenic acid), which improves blood flow to the scalp and may support hair thickness. The probiotics in yogurt can also contribute to gut health, which is increasingly linked to better hair and skin.
BONUS TIP:
Pair your healthy diet with proper hydration, stress management, and gentle hair care routines for best results.
