Healthy Hair
Health & Fitness Beauty Tips

Food For Healthy Hair: The Ultimate Diet Guide

Do you wish your hair was fuller? Shinier? Look no further than your diet! Proper nutrition and a balanced diet are the key to getting nourished and luscious locks.

We’ve created a list of food for healthy hair you’ll want to stock up on and add to your grocery cart ASAP. Keep reading to learn more.

1. Salmon

Salmon is a well-known rich source of omega-3 fatty acids and protein. If you want to incorporate food that will help keep your strands strong, add some more salmon to your diet.

Salmon also has plenty of other health benefits other than supporting hair. Some of these benefits include reducing inflammation as well as helping your central nervous system (your brain).

2. Eggs

The humble egg contains a myriad of essential nutrients and protein that contribute to hair health. Some of these include vitamins A, D, and B12, as well as choline.

If you want to get the most benefits out of your eggs, make sure to eat the yolks too! Yolks versus the white part of the egg contain the most Vitamin D.

Lutein and zeaxanthin, two specific carotenoids found in eggs, also play a role in fostering cellular health, especially of skin, hair, and eyes.

3. Spinach

Spinach is chock full of all-important B vitamins along with magnesium, folate, and iron. The nutrition doesn’t stop at spinach; other dark and leafy greens like kale or swiss chard also offer nutrient-dense benefits for your hair and skin. 

Also, the vitamin C found in dark green leafy veggies helps to protect and maintain your hair follicles’ cell membranes, meaning healthier and stronger hair.

4. Peanuts and Peanut Butter

Peanuts are a major source of biotin. Biotin is key to thick and healthy hair because it is known to stimulate hair growth as well as prevent hair loss. A 1/4 cup serving of peanuts packs up to 4 grams of fiber, 9 grams of protein, and has a unique profile of antioxidants. 

Peanuts and peanut butter are also super filling, even if eaten on their own. This is why they’re an excellent swap for meat if you’re on a plant-based diet.

5. Avocado

Avocados and avocado toast will never go out of style. Did you know there are more benefits to this food trend other than cute Instagram photos?

Avocados are packed with healthy fats and contain Vitamin E, a powerful antioxidant that stimulates hair growth. They also contain biotin, making avocados a popular ingredient in many DIY hair and face masks.

Vitamin E can also be taken in the form of a vitamin. If you’re looking for the best hair vitamin, look for one that has several other vitamins or biotin as well.

6. Chickpeas, Peas, Beans, and Lentils 

These four are all considered pulses, which means the dry, edible seeds of vegetables. They’re packed with fiber and plant-based protein, making them filling and often a cost-effective alternative to buying meat.

These legumes are also full of folic acid, one of the B-complex vitamins that help maintain healthy hair and renew cells vital for hair growth.

Check out products like RightRice and Banza Pasta instead of the traditional refined-grain versions for a plant-based nutrition boost.

7. Plain Greek Yogurt

Plan and unsweetened Greek yogurt is packed with protein a.k.a the building block for luscious and thick locks. Plain Greek yogurt is also very versatile, making it easy to incorporate into a filling meal such as scrambled eggs and smoothies or savory dips and dressings.

For an added touch of natural sweetness, try adding some honey to your bowl of plain yogurt.

The best part about Greek yogurt is its probiotics. Probiotics are good bacteria that help your body absorb nutrients, making Greek yogurt not only food for healthy hair but also food for a healthy body.

Look for brands that contain at least five strains or more of bacterial cultures per 5-ounce serving.

8. Flax Seeds

If you’re looking for food for healthy hair, give flax seeds a try. Flax seeds are chock full of polyunsaturated fatty acids that nourish your scalp. A nourished scalp means less dryness, making flax seeds a great option if you have dandruff.

Add flax seeds into your diet by sprinkling some (ground flax seeds) on your yogurt, add a spoonful to your smoothie. You can also create your own egg substitute using ground flax seeds that can substitute a real egg in almost every baked goods recipes.

All you need is one tablespoon ground flax seeds mixed with three tablespoons water. Set the mixture aside and let sit for about five minutes to thicken; this is a plant-based and vegan one-to-one swap for a regular egg.

9. Pumpkin, Squash, Sweet Potato

Pumpkin, squash, and even sweet potato are all great options for food for healthy hair. These root vegetables contain a mere 83 calories and less than a gram of fat in a half-cup serving.

They’re also an excellent source of iron and beta-carotene, the precursor to vitamin A (a vital vitamin for hair growth and strength). These root vegetables are also full of vitamins E and C that help restore your body’s cells from damage.

There are all sorts of ways you can prepare pumpkin, squash, and sweet potatoes. You can roast them, mash them, or blend them into a soup or sauce for pasta. If you’re short on time, many grocery stores have boxed butternut or pumpkin soup as well as canned pumpkin puree you can use to incorporate into soups or sauces.

10. Chia Seeds

If you’re looking for a plant-based or vegan source of omega-3s, chia seeds are an excellent option. Chia seeds are also full of fiber and antioxidants. This nutritional powerhouse and superfood is considered a complete protein, with 20% more protein than soybeans. 

Chia seeds can help promote strong and beautiful, and they’re easy to incorporate into any meal. These shelf-stable, tiny seeds can be added to smoothies, cereal, salads, and even as a heart-healthy boost in your baked goods.

Food for Healthy Hair

If you wish your hair was fuller, shinier, or even overall healthier — look no further than your diet! Proper nutrition and a balanced diet are the key to getting nourished and luscious locks.

We hope you found our list of food for healthy hair helpful. If you did, check out our blog for more posts like these!

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