Foods That’ll Make Your Hair Healthy & Beautiful

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Are you experiencing excessive hair loss due to breakage?

Does your hair appear dull and lifeless in spite of your dishing out hundreds of dollars on pricey hair products?

Are you prematurely graying?

If you have eliminated the possibility of your hair troubles being due to your regimen, consider your diet.

After all, diet is what plays a key role in defining the health of your hair.

Healthy hair begins from the inside out. As part of the integumentary system, hair is a living and breathing bodily system. Poor nutrition, or a diet lacking in vitamins, minerals, and other nutrients, is one of the most common causes of unhealthy hair.

Two of the most important components in a healthy hair diet are protein and omega-3 fatty acids.


Since hair is made up of mainly protein, breakage and hair loss can result if you are taking in insufficient levels of protein. In general, it is recommended that you consume 35-50 grams of protein a day. Taking in this amount will ensure that your hair is healthy and will promote steady hair growth.

Not sure where to find protein? Well, protein comes in a variety of forms, from nuts, beans, soy, lean meats, brewer’s yeast, wheat germ, tofu, and low-fat dairy.

Omega-3 Fatty Acids

Along with protein, for healthy hair, it is important that you consume lots of omega-3 fatty acids. These play a key maintaining your hair’s strength.

You can find fatty acids in oily fish (salmon, tuna, and trout) and nuts (walnuts and brazil nuts).

Other Necessary Vitamins and Nutrients for Hair Health

A “healthy hair diet” should also include the following vitamins and nutrients:

  • Vitamin K: Leafy greens (kale, collard greens, spinach) and okra, mustard greens, asparagus, lettuce, endive
  • Vitamin B complex: (folate, biotin, and inositol): calf’s liver, lentils (cooked), pinto beans, Garbanzo beans, black beans, chard, tomatoes, carrots
  • Vitamin E: Wheat germ oil, almonds, sunflower seeds (dry roasted), safflower oil, olives
  • Vitamin A: Organ meats (liver, giblets), carrots, sweet potatoes, broccoli, squash
  • Vitamin C: Citrus fruits, parsley, broccoli, strawberries, mustard greens, papaya
  • Zinc: Oysters, turkey, beef, lamb, salmon, milk, cheese, yeast, peanuts, wholegrain cereals, yogurt
  • Iron: Red meats and leafy vegetables, eggs, dates, raisins

Along with consuming lots of vitamins and minerals, maintaining healthy hair requires that you drink lots of water, exercise, and get at least eight hours of sleep at night.

Keep in mind that when it comes to working towards healthier hair through improved nutrition, there is no quick fix. After all, hair grows an average of 1/2″ per month.

With time and patience, however, you will get the long-term results you want: beautiful, healthy, and long hair.

I hope this post was helpful for you, and if you have any other tips for healthy hair, please share them in the comments below. I’d love to hear your ideas!

If you are working towards healthier hair through improved nutrition, then you need to know what foods to be including in your "healthy hair diet"
Cassie Howden
Cassie Howden
An aspiring writer from Birmingham, UK who writes about a bit of everything. I love working out, taking care of myself, nature, wildlife and am a little bit of an oddball.

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