7 Foods to Eat For Healthy Hair

You know the saying “you are what you eat?” Well, it applies to your hair too. For healthy, gorgeous locks, it’s important to watch what you eat, not just what you apply to your tresses. Here are 7 foods to eat for healthy hair.

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7 Foods to Eat For Healthy Hair


Eggs are usually at the top of most healthy diet lists, and for good reason. They’re inexpensive, nutritious, and are easy to make into a meal. Eggs are a great source of the fundamental building blocks for hair growth – protein and biotin.

Hair is composed of keratin, a protein that makes up hair, skin, and nails. Protein is necessary for growth, so get enough to keep hair production moving along. Biotin – a B vitamin found in egg yolks – improves keratin’s structure and strength. 

Eggs also contain minerals like zinc and selenium, as well as other B vitamins that contribute to healthy, shiny hair like folate and B12. Just be sure to eat the yolk, since that’s where all the nutrients are.



Omega-3 fatty acids are considered “good fats” and are great for keeping your locks shiny and moisturized. Salmon is a great source of omega-3s, as are other fatty fish like mackerel, trout, or albacore tuna.

It’s also a great source of protein and vitamin D, which prevents hair loss.


Leafy greens like spinach give you plenty of iron, which helps your red blood cells circulate and provide oxygen to your body. Hair follicles need oxygen and nutrients to stimulate growth, so getting enough iron is paramount.

Spinach is also loaded with vitamins A and C. Vitamin A is necessary for sebum production and vitamin C helps neutralize free radicals that cause damage and weaken strands.

Sweet Potato

If you prefer sweet potato fries to regular french fries, you’re in luck. Sweet potatoes are high in beta-carotene, which gets converted to vitamin A by the body. It’s an all-around good food with tons of vitamins and minerals that help keep your scalp moisturized by promoting sebum production. 

Sebum – your skin’s natural oil – keeps your scalp conditioned and hydrated. If you wash your hair too often or use chemical treatments, you may end up with a dry, irritated scalp. A healthy scalp is a precursor to healthy hair, so don’t forget to take care of your scalp too.

Sweet potatoes also contain vitamin C and other antioxidants that help reduce inflammation and chronic conditions. 



Almonds are a good source of protein and amino acids that are necessary for hair growth and production. They are also high in vitamin E, which keeps hair thick and shiny. 

They also contain biotin, which is essential for keeping your tresses strong in addition to preventing hair loss. Other nuts like walnuts and brazil nuts are also beneficial for providing zinc, selenium, and an amino acid called L-lysine

L-lysine is needed for the production of collagen, another protein that makes up your hair along with keratin. 

Greek Yogurt

Greek yogurt contains up to twice the amount of protein of regular yogurt. That’s great for your body and your hair. It also contains vitamin D and B5, which are good at maintaining the health of your skin and hair.

Additionally, you can make a greek yogurt hair mask and apply it directly to your tresses to deep condition and moisturize dry, brittle strands. The lactic acid in the yogurt acts as a natural exfoliant and helps clear dead skin cells away from your scalp, too.



Any fruit is beneficial, but berries in particular pack a punch with their impressive amounts of antioxidants, including vitamin C. Antioxidants are necessary for combating free radicals and oxidative stress that damage your cells, leaving you with weaker hair.

Blueberries are the best, but a medley of strawberries, raspberries, and blackberries can be just as good. 

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Great Combinations

The best part about these 7 foods? You can combine two or more of them together for a great meal while getting many of the nutrients you need to maintain and grow beautiful, healthy hair. 

Think grilled salmon with wilted spinach and a side of mashed sweet potatoes. For breakfast? Eggs florentine or a greek yogurt and berry parfait.

So go ahead…eat your way to healthy, luscious locks!

About the Author: Emma Lee

As long as she can remember, Emma has been obsessed with beautiful hair. Her favorite look is pin-straight, sleek glass hair. She’s had multiple styles from short and permed to long and natural throughout her life and knows full well that how your hair looks can make or break your day.

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  1. elma
    January 20, 2021 / 12:41 pm

    Quite a helpful post. I really appreciate it. even I’ve got some solutions for
    hair growth

  2. Mie
    January 20, 2021 / 1:19 am

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  3. January 18, 2021 / 11:49 pm

    Its so informative blog post. Thanks for sharing this awesome info on healthy hairs.

  4. October 22, 2020 / 12:17 am

    Good list – works pretty much for all healthy living and eating as well as healthy hair. Thanks
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  5. September 15, 2020 / 9:25 am

    great article thanks a lot
    hope they help because I started thinking of cutting my hear,
    it looks beautiful but long hair needs a lot of attention.
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  6. September 6, 2020 / 11:41 pm

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  7. August 18, 2020 / 2:53 am

    My Brother is losing his hairs day by day. He has tried every shampoo and product to control his hair loss I am forwarding him your blog post link. Thanks for sharing with us.
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  8. April 16, 2020 / 12:14 pm

    Enjoyed your article so much. I also think a diet plays a big role in our health and how our skin and hair looks. Thanks for sharing, will try to incoporate spinach in my diet more often, not a big fan of spinach tough 🙂 What about products, what would you recommend for hair growth? What;s your favorite? Thanks
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  9. March 18, 2020 / 11:01 pm

    Great efforts, thanks for sharing these best informations with us. I will definitely use it and hope you will keep it up. Thank you

  10. February 19, 2020 / 11:43 pm

    I’m having a hard time to remove my dandruff 🙁 Will try some of this healthy food and use a shampoo with tea tree oil. Thanks a lot for sharing!

    • Morgan Celeste
      February 20, 2020 / 4:06 pm

      Tea Tree oils are my favorite for dandruff.

  11. January 29, 2020 / 5:20 am

    thats really helpful for my hair.
    Ive heard that rizinus oil and salmon should also be good for the hair.
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    • Morgan Celeste
      January 31, 2020 / 4:32 pm

      Great! Thanks for sharing!

    • Morgan Celeste
      January 27, 2020 / 10:50 am

      I’m so glad to hear that! I have dandruff too, I’ve found that shampoos with tea tree oil in them can be very helpful!

  12. January 21, 2020 / 2:53 am

    hey i have been looking for a hair fall solution. i went for mesotherapy hair and now my hair are quite fine.
    but for the hair care i’m gonna try this.thankss!

    • Morgan Celeste
      January 23, 2020 / 2:15 pm

      I’ll check that out, thanks for sharing!

  13. January 20, 2020 / 9:31 am

    I knew of some of these before so it’s good to get a reminder. Shame I hate salmon! And spinach. Oops. Love yoghurt though so I eat a lot of that. 1 out of 7 isn’t so bad ????xx

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