Top 13 Best Foods For Healthy Hair & What to Avoid

Having strong, healthy and beautiful hair not only enhances our physical appearance, but also gives us a huge boost of confidence that reflects in all areas of our lives.

In fact, it's scientifically proven - according to a study conducted by Yale University, bad hair days have a negative impact on our self-esteem, with subjects reporting feeling less capable and less sociable.

Healthy and fast-growing hair is associated with many factors, some of which are (unfortunately) beyond our control: including genetics, age, environmental factors, and medications. Luckily, there is one extremely important factor that we are completely in control of: nutrition.

A well-balanced diet rich in vitamins and minerals is essential for promoting hair growth, while a diet full of nutritional deficiencies will not only slow down growth, but may also cause hair loss in the long run.

In this article, we will take a look at the top 10 best foods to eat for healthy hair, as well as some of the worst foods that may have a negative impact on your hair.

So, without further ado, let’s dive right into it:

How does poor nutrition affect hair?

Poor nutrition affects hair growth negatively because the +100,000 hair follicles contained in the human scalp require proteins, vitamins and minerals to efficiently produce strong and healthy hair.

For example, proteins provide the building blocks for the production of hair cells, and without enough protein, hair growth may slow down. High deficiency in this nutrient may lead to hair thinning and even hair loss, especially as we grow older.

Other nutrients, such as vitamin C, play a role in the production of collagen - an important structural component of hair, the lack of which may lead to weak and brittle hair.

Vitamin A, on another hand, produces sebum which moisturizes the scalp and keeps the hair looking healthy. Other important nutrients include zinc, vitamin D, Omega-3 fatty acids and biotin, most of which can be acquired through a healthy lifestyle and a well-balanced diet.

Top 10 best foods for healthy hair

Some of the top 10 best foods to eat for healthy hair that you should be eating frequently include:

1. Eggs

If you are longing for thick, strong and luscious hair, eggs are among the best foods that you can eat to promote hair growth. They are a natural way to stimulate the production of keratin, which is the protein of which hair is made up.

Eggs are a great source of biotin, a water-soluble B-vitamin which also plays a crucial role in the production of keratin. In addition, they contain a range of vitamins and minerals including vitamin D, vitamin B12 and iron, as well as the essential omega-3 fatty acids.

2. Salmon

Speaking of omega-3 fatty acids, we can’t forget to mention one of the best sources of these polyunsaturated fats - the salmon, which is among the best foods to eat for healthy hair.

The three main types of omega-3 fatty acids - alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) are extremely important for skin health (including the scalp), and they support the health of the hair follicles.

They also have anti-inflammatory properties which help to prevent hair loss and thinning while promoting health growth. Our body doesn’t produce omega-3 fatty acids naturally, which means that we will have to extract it from our diet - and eating salmon is a great way to do that.

But the benefits of eating salmon doesn’t end here - it is also a great source of protein, magnesium, vitamin B6, and vitamin B12 among other valuable nutrients.

3. Avocado

Easily one of the most versatile fruits to ever exist, this nutritious and delicious pear-shaped food is also one of the top foods to eat for healthy hair. Also known as a superfood, it is a great source of many nutrients, including:

• Vitamin C, E, K & B
• Riboflavin
• Magnesium
• Potassium
• Beta carotene

And of course, let’s not forget the omega-3 fatty acids. The healthy fats from the avocado penetrate the hair shaft, helping to moisturize, nourish, and grow your beautiful mane.

Thanks to its vitamin E, it also improves the health of the scalp by reducing inflammation and promoting blood circulation, all while strengthening the hair and preventing breakage.

 

4. Dark leafy greens

Dark leafy greens, such as spinach, kale, arugula, romaine lettuce, Brussel sprouts, collard greens and swiss chard, are a great source of many essential nutrients for hair growth- including vitamin A, C and iron.

Iron is especially important for promoting healthy hair growth - it plays a key role in the production of hemoglobin, the protein responsible for carrying oxygen from the lungs to the rest of the body. This oxygen is used for the growth and repair of cells in the body, including the ones that stimulate hair growth.

In fact, iron deficiency is a common cause of hair loss - since the body doesn’t have enough iron to provide oxygen to the hair follicles, it results in hair loss, thinning, and very slow growth.

5. Berries

On top of being a “superfood” just like the avocado, berries are among the best foods for hair growth because of their high nutrient content. They are a great source of antioxidants - natural molecules that protect the cells from damage caused by free radicals.

Strawberries, blueberries, cranberries, blackberries - you name it! They are packed with vitamins and beneficial compounds that promote hair growth, including vitamin C, flavonoids, biotin, iron and more.

Berries also promote healthy blood circulation for delivering oxygen and nutrients to the hair follicles, which in turns makes your hair healthier and stronger.

Their high content of vitamin C boosts the production of collagen - the protein that makes up the structure of your hair.

 

6. Sweet potatoes

Speaking of the best foods for healthy hair growth, we can’t forget to mention sweet potatoes and other dark orange and yellow veggies and fruits like carrots. They are an amazing source of several vital nutrients for the hair, including:

• β-Carotene - an organic pigment which is converted to vitamin A by the human body. This important vitamin A moisturizes the hair and keeps it from drying out by encouraging the glands in the scalp to make sebum.
• Vitamin C - strongly-coloured plants like sweet potatoes are also a great source of vitamin C, which stimulates the production of collagen and strengthens the hair.
• Biotin - sweet potatoes are also rich in biotin, a B-vitamin important for the production of keratin - the protein that makes up the structure of hair.

Sweet potatoes are not only very delicious, but highly nutritious - and they are among the best foods that you can enjoy to enjoy strong, shiny and healthy hair.

7. Nuts and seeds

Among the best diets for healthy hair are nuts and seeds like walnuts, almonds, chia seeds, flax seeds, sunflower seeds, and more.

They supply the essential omega-3 and omega-6 fats that we need for healthy hair growth, as well as other nutrients such as protein, vitamin E, B vitamins and zinc. In fact, just 30 grams of almonds can provide us with almost 50% of our vitamin E needs.

On top of being a healthy, tasty and convenient addition to your diet, they are also a great ally for preventing hair loss caused by deficiencies in iron, zinc and protein.

Incorporating a variety of nuts and seeds into your nutrition plan can provide the essential nutrients you need for a strong and healthy hair.

8. Greek yogurt

Regular consumption of natural, plain greek yogurt can help you build your hair from the inside out, and make it stronger over the long-term. It is packed with protein, vitamin B5, vitamin D and probiotics.

Since greek yogurt contains live probiotic cultures, it helps to support a healthy gut microbiome - which improves the absorption of nutrients and in turn, the health of the hair follicles.

And let’s not forget about the protein - with 10 grams of protein per 100 grams, greek yogurt is among the best foods for healthy hair and repairing the hair follicles. In addition, the vitamin B5 promotes blood circulation to the scalp, encouraging hair growth.

9. Lean chicken

If you are suffering from weak, damaged and fragile hair, among the best foods for healthy hair that you can eat to make it stronger is lean chicken.

Chicken is a great source of protein, which is necessary for the growth and repair of tissues in the body.

It also contains essential amino acids, vitamin B12 and niacin - a lot of important nutrients that ensure the proper functioning of the body, as well as maintaining the structural integrity of the hair follicles.

Chicken also helps us maintain healthy levels of zinc and iron, helping our bodies overcome the barriers to hair growth.

10. Oysters

Zinc is one of the most important minerals for hair growth and repair - it is required for the production of DNA and RNA, which are necessary for the production of new hair cells.

It is also essential for the production of collagen, helps to strengthen the hair follicles, protects the hair from oxidative stress, and regulates the oil production in the scalp.

Oysters are among the best food sources of zinc - in fact, one medium oyster provides up to 96% of daily zinc needs for women and 75% of daily zinc needs for men, making it easy to meet the daily requirements.

Oysters also contain other nutrients like iron and vitamin B12, which are important for the proper oxygenation of the hair follicles and the health of the hair cells.

Lentils are among the best foods for healthy hair because they are rich in protein, which is a building block of hair. As we mentioned earlier, protein supports hair structure, helping to prevent breakage and promote growth. 

Lentils also contain iron, which is crucial for the proper functioning of hair follicles and preventing hair loss.

Additionally, lentils provide biotin, a B-vitamin that plays a role in hair growth and overall scalp health.

The presence of folic acid in lentils further contributes to cell renewal, supporting the growth of healthy hair. Including lentils in your diet can thus contribute to stronger, shinier, and healthier hair.

What foods should you avoid for healthy hair?

If you are looking to maintain a well-balanced diet and promote well-being by eating the best foods for healthy hair, here are some of the worst foods for hair that you may want to avoid or limit significantly:

• Sugary foods & drinks: - sugar is highly inflammatory for the body, which can lead to damage in the hair follicles, as well as slow down hair growth.
• Processed foods: because they are commonly high in unhealthy fats, processed and fried foods lead to inflammation and oxidative stress, damaging hair cells.
• Alcohol: excessive alcohol consumption can lead to dehydration. This weakens the hair strands and makes them more prone to breakage.
• High-mercury fish: some fish like the swordfish and king mackerel are high in mercury. This can lead to hair loss and other health problems if consumed in excess.

Keeping your hair healthy inside and out

As we mentioned in the beginning, keeping your hair strong, healthy and shiny is a combination of many factors, and nutrition is only one of them.

On top of living an active lifestyle and maintaining a well-balanced diet, one important thing that you can do to take care of your hair and promote healthy growth on the outside is using the right hair products.

The NuMe Vegan Tourmaline Hair Care set is a powerful hydrating trio of a shampoo, conditioner and hair mask made using tourmaline powder, 10 amino acids, hydrolyzed quinoa and argan oil to ensure that your hair is properly nourished and hydrated at all times.

This innovative set moisturizes from the root, coating your scalp in antioxidants to improve the look and appearance of your hair without harsh chemicals. Get yours today!