13 Foods to Eat for Strong and Healthy Hair


Want your hair to be stronger, healthier, and more vibrant? Read this! These foods will have your hair looking better than ever before. You can thank us later!

The things vitamins and minerals can do for your health are countless. It’s essential that you feed yourself a well-rounded diet, so you know you’re getting all your nutrients to keep your body in tip-top shape. 

That includes giving you your best chance at beautiful, luscious locks.

Your diet can have an effect — good or bad — on the health of your hair. You want to make sure you’re getting enough of the stuff that makes your follicles strong and your strands shine. 

Here are some of the best foods you can eat for healthy hair.

1. Eggs

Eggs are extremely good for your hair because of the protein and biotin contained in their yolks.

Hair follicles are made of protein, so they need plenty of it to remain healthy. Healthy follicles produce healthy hair.

On top of that, biotin is essential to produce keratin, a hair protein that keeps your strands strong.

Scrambled, sunny-side up, or over easy — it doesn’t matter! Enjoy yourself an omelet and make your hair happy.

2. Greek Yogurt

Greek yogurt is another good source of protein to compliment your breakfast.

Alongside protein, this creamy snack is also packed with iron and vitamin B5, both of which boost your circulation and keep your blood flowing to your scalp. A lack of iron in your diet can be detrimental to your ‘do.

Getting enough oxygen to the roots of your hair keeps it full and strong while helping to prevent hair loss.

3. Oatmeal

The options for a hair-healthy breakfast just keep coming.

Oats provide you with the iron you need for stellar circulation. They also come with the added punch of fiber and omega-3 fatty acids.

You may not know it, but fiber is actually great for your hair. It helps to strengthen your follicles, which in turn helps you grow stronger hair. Fiber also stimulates melanin production to slow the greying process.

So tomorrow morning, whip up a bowl of oatmeal you and your hair can feel good about!

4. Nuts and Seeds

Looking for something you can snack on that will do some good for your hair?

Nuts and seeds are one of your best bets because of the antioxidant effects of the vitamin E found in them.

Nuts are chock-full of vitamin E. In fact, there is around 50% of your daily recommended value in one ounce of almonds. Nuts also contain essential B vitamins, zinc, and healthy fatty acids.

Seeds have a good level of vitamin E, as well, and there’s some zinc and selenium added to the mix. 

An ounce of sunflower seeds contains half your daily vitamin E recommendation. Meanwhile, flaxseeds and chia seeds contain omega-3 fatty acids.

5.  Beans

Beans are an amazing source of plant-based protein that keeps your follicles and the hair growing from them healthy and strong.

They’re also a great source of zinc, biotin, iron, and folate — all of which do wonders for maintaining your mane.

6. Sweet Potatoes

Sweet potatoes are a wonderful way to get beta-carotene, which the body converts to vitamin A. 

This vitamin protects against dry hair by encouraging the glands in your scalp to produce oil. The more vitamin A you have in your diet, the more shine your locks will have.

If you’re not a fan of those, there’s plenty of beta-carotene in orange vegetables like carrots and pumpkin, and in fruits like cantaloupe and mango.

7. Spinach

Spinach is absolutely packed with antioxidants and other nutrients that promote healthy hair growth. This leafy green superfood keeps your hair moisturized, so it won’t break as easily.

By incorporating just a little bit of spinach into your diet, you’ll treat your body to a dose of vitamin A, vitamin C, folate, and iron.

8. Avocados

Avocados contain a lot of vitamin E, which you know is great for hair growth. They can provide up to 20% of the recommended daily amount.

Indulge in this creamy treat for some healthy fats to keep your hair moisturized and shiny all day long. And while you’re at it, why not whip up a nourishing avocado hair mask to show your locks some love?

9. Fruit

Fruit is such a good snack with so many different ways to enjoy it. You can have it raw, make a fruit salad, bake with it, or mix it into a smoothie. That’s a ton of ways to boost your hair’s health.

Vitamin C is one of the most powerful antioxidants you can get. It keeps free radicals from ravaging your tissues and causing oxidative stress, which can affect your hair.

It also helps your body absorb iron more efficiently, preventing hair loss caused by anemia.

10. Salmon

Salmon and other fatty fish include omega-3 fatty acids, which have been linked to hair growth by promoting circulation to your scalp. It also helps prevent follicle inflammation that leads to hair loss.

You won’t have to worry about your hair losing luster when you eat plenty of fish!

11. Oysters

Oysters are another food from the sea that can strengthen your hair and make it shimmer and shine.

The presence of so much zinc in oysters is what gives them their ability to help your hair. It plays a critical role in the growth-and-repair cycle of hair tissue, and it keeps the oil glands around your hair functioning properly.

12. Shrimp

Our final contender from the seafood category is shrimp. This popular favorite is full of nutritious vitamins and minerals like vitamin B, vitamin D, zinc, and iron.

These vitamins keep everything on your scalp in perfect shape, making sure your follicles are healthy and thriving.

No wonder mermaids have such incredible locks! 

13. Red Meat

Finally, for all of you carnivores out there, your coat will benefit from a healthy portion of red meat because of that punch of protein it packs. 

Red meat is also a fantastic source of a type of iron that’s easy for your body to absorb and use. This promotes the health of your entire body, from your tippy toes to the top of your head.

In Conclusion

If you’re looking for a hair-healthy diet, you’re probably already on the right track. So many delicious foods can help you grow your locks to their fullest potential. 

This list contains the best foods to eat for strong and healthy hair. But if you’re taking care of your body, your hair is sure to follow suit.

Just make sure you’re eating a delicious, nutritious diet, and you won’t have a thing to worry about!

Author bio:

Adam Marshall is a freelance writer specializing in all things apartment organization, real estate, and college advice. He currently works with Grove at Waco to help them with their online marketing.