The Role of Diet in Hair Health: Foods That Promote Strong, Shiny Hair

1. Salmon 

Salmon is one of the healthiest fish species and offers a number of benefits, including heart health, mood enhancement, and inflammation avoidance. Nutritionists have been praising it for years, and with good reason.

Salmon is high in omega-3 fatty acids, which are vital for good hair. In a particular study, the majority of female participants who took supplements containing omega-3 and other nutrients reported gains in hair density and width in addition to a reduction in hair loss. Because your body cannot produce omega-3 fatty acids naturally, you must get them from food or supplementation.

2. Berries 

These delicious little snack-sized fruits are full of antioxidants that protect your body and hair from the damage that free radicals may bring to cells, whether you choose blueberries, raspberries, blackberries, or strawberries—or even better, a colorful combination. Moreover, it is necessary for the manufacture of collagen.

In example, one cup of chopped berries has about 150% of your daily need for vitamin C, making strawberries a nutritional powerhouse. Red berries can help preserve the health of everything within and on top of your head, in addition to aiding blood pressure regulation and brain health.

3. Oysters 

Oysters may just look like a rich, salty delicacy to pair with a glass of champagne when it comes to celebrating an anniversary or other significant occasion, but they are actually the best source of zinc in the diet, with 28 to 32 mg per serving, depending on whether they are cooked or raw. Beef, on the other hand, is ranked second on the list with just 3.8 mg per serving.

It is believed that zinc is necessary for normal hair growth, and some research has connected dietary zinc deficiency to telogen effluvium, a kind of hair loss. They’re also an excellent source of protein, iron, and vitamin D.

4. Eggs 

Eggs are a fantastic source of protein and other nutrients that are necessary for healthy hair, such as choline, iron, and vitamins A, D, and B12. Two compounds included in eggs, lutein and zeaxanthin, are critical for maintaining the health of cells, especially those found in the skin, hair, and eyes. (Tip: Feel free to eat the yellow part; the yolk contains the majority of the vitamin D.)

Furthermore, eggs are a good source of biotin, a B vitamin that stimulates the growth of hair. On the other hand, a deficiency in biotin can lead to hair loss, and this condition may be more common in underweight, pregnant, nursing, or gastrointestinal conditions such as Crohn’s disease.

5. Nuts 

Peanuts include up to 9 grams of protein, 4 grams of fiber, and a unique blend of antioxidants in just a ¼ cup amount. Rich in healthy fats, minerals like zinc, and biotin, peanuts are believed to promote hair growth and minimize hair loss.

Research suggests that selenium, which is abundant in Brazil nuts, may help with hair development. One Brazil nut can contain up to 90 micrograms of selenium, therefore you should aim to limit your intake to no more than four per day. The manufacture of thyroid hormone, which helps regulate hair growth, is another activity that needs selenium.

6. Sardines 

When your body is deficient in vitamin D, it can hinder or delay the creation of new hair, especially in people who have chronic hair loss. It need vitamin D to promote hair development. Vitamin D deficiency is particularly common in perimenopausal women. Choosing canned sardines that still have bones in them will also provide you an extra 325 mg of calcium, which is necessary for good hair health.

Sardines also include 25% of the daily needed intake of iron, a vitamin that is essential for preventing hair loss. In salads, stews, and spreads, sardines can be used as a lower-mercury alternative to other fatty fish.

7. Chia seeds

Chia seeds also include copper and zinc, two minerals that are necessary for generally healthy hair. Some claim that zinc is an enzyme activator that encourages protein transformation—a process necessary for the growth of hair. Copper has a significant function in the regeneration of new hair development and can give your hair a thick, voluminous texture because of its capacity to enhance follicle size.

Make sure your diet includes a variety of foods that provide you the right amounts of zinc and copper. If certain nutrients are missing from your diet, your hair development may be inhibited. These heart-healthy, little, strong seeds work well as an ingredient in cereal, baked goods, puddings, and smoothies.

8. Pumpkin 

Pumpkin has evolved beyond spiced lattes and Halloween décor; these seasonal gourds are rich in nutrients that support healthy hair. A half cup of your beloved squash contains less than one gram of fat and only 83 calories. Moreover, it is high in beta-carotene, an essential nutrient for strong, healthy hair and a precursor to vitamin A. Vitamins C and E, which support the body’s natural healing process of damaged cells, are also abundant in pumpkin.

9. Avocado 

The creamy avocado, loaded with healthy fats and biotin, is the epitome of deliciously nutritious breakfasts. We adore it smashed on whole grain bread dusted with sea salt. Additionally, it’s a common component of many homemade hair masks (hello, Sunday self-care). Additionally rich in antioxidants that promote hair, avocados have vitamin E. One medium-sized avocado provides about 28% of your daily need for vitamin E. It even shields the scalp from damage and oxidative stress, which can lead to poor-quality hair if the scalp is not properly nourished.

10. Buckwheat 

Aside from the obvious benefits of avocado toast, switching to 100% whole grains from white processed carbohydrates can also help you get more zinc, iron, and B vitamins, all of which are necessary for great hair. Buckwheat is a nutritious seed that is gluten-free and a complete grain that is high in fiber and vital antioxidants that can provide you a feeling of fullness faster. For stir-fried meals or oatmeal for breakfast, try using buckwheat-based udon instead of rice. Other noodle recipes, such as ramen, can also be prepared using it.

11. Chickpeas, Lentils, Beans and Peas

Protein is the building block of hair follicles, thus it stands to reason that consuming protein can help promote hair development. To replace animal proteins with a plant-based option, consider pulses, which are the edible and dry seeds of vegetables such as beans, peas, lentils, and chickpeas.

Pulses contain folate, a B-complex vitamin essential for hair growth, and are high in protein (18g protein in a cup of lentils, for example). In fact, a severe folate shortage can cause folate-deficiency anemia, a disorder characterized by changes in hair pigmentation and thinning hair.

12. Plain Greek Yogurt

A great foundation for beautiful hair is protein, which is abundant in unsweetened plain Greek yogurt. Furthermore, plain Greek yogurt is incredibly adaptable and may be used to flavor savory dishes like dips and condiments or to make smoothies and parfaits, which are hearty breakfast options.

Yogurt’s best quality is its probiotics—beneficial bacteria that aid in your body’s absorption of nutrients to support healthy growth and a regular, healthy hair cycle. Probiotics have been shown in a recent study to encourage hair growth.