5 Foods That Promote Healthy Hair

by Heather David Posted on August 16, 2023

When you go grocery shopping, it’s unlikely that you’re basing your choices on what foods are going to lead to healthy hair. But, believe it or not, there are plenty of foods that can have a direct impact on the health and quality of your hair. Yes, you’ve read that correctly — having healthy hair is about more than just what kind of shampoo and conditioner you use (or lack thereof)!

The most important foods for a healthy head of hair are those that contain high amounts of protein, biotin, zinc and omega-3 fatty acids. So which foods fall into those categories?

1. Eggs contain protein that will feed your hair. What’s so special about protein? It strengthens the strands of your hair, so that they’re less dry and brittle, which means less breakage. Even better if you can get high-quality omega-3 pastured eggs. Omega-3 fatty acids are good for your scalp, making these kinds of eggs a fantastic choice for people looking to address scalp health as well.

2. If you’re not a huge fan of eggs or have sensitivity to them, there are plenty of other foods rich in protein. Beans and legumes, for example, have plenty of protein — but that’s not all. They also contain zinc, biotin, and iron. The protein in these foods helps to encourage healthy hair growth while biotin combats brittleness in your hair.

Image of WILD SALMON, one of the healthiest foods on the planet — PHOTO: SHUTTERSTOCK.COM / HLPHOTO

3. Another excellent source of omega-3 fatty acids is wild Alaskan salmon. If you’re not a fish person, go for a high-quality fish oil supplement instead. The benefit here is again in the omega-3 fatty acids.

4. Add an abundance of dark, leafy greens to your shopping cart. The best ones are spinach, swiss chard and kale, which are all great sources of vitamins A and C, and can help to keep your hair naturally conditioned by producing appropriate amounts of sebum.

5. Nuts, in the right form and variety, can be your friend. Cashews, almonds and pecans are all hair-friendly choices. Walnuts are a good source of the omega-3 fatty acid alpha-linoleic acid, which can help to condition your hair, as well as zinc, which can reduce hair shedding. Brazil nuts are a good source of selenium, which is also a valuable contributor to hair health.

As you might realize by now, beauty isn’t skin (or hair) deep. What you put into your body will go a long way toward improving the appearance of what comes out of your body.