Woman with healthy hair

for healthy hair

It's true: Your diet has an impact on your tresses! We can improve hair growth, texture, shine and overall health by what we eat. We’ve chosen the top 10 foods for healthy hair, and they’re all surprisingly easy to squeeze into your diet. Here’s how to eat your way to better hair.




There is definitely a reason we listed salmon at the top of the list! Of all the foods listed here, salmon packs the most punch when it comes to your locks. It is full of protein, omega-3 fatty acids, iron and vitamin B-12. This means salmon will add shine, prevent dry scalp and improve hair growth! This delish fish is a miracle food for your hair.




As perhaps the most versatile food on this list, there are countless ways you can work eggs into your healthy-hair diet. Eggs are rich in biotin, which is a B vitamin essential for scalp health and hair growth. Eggs are also high in iron, which carries oxygen to the hair follicles. Have an egg with breakfast a few times a week, and you’ll be on your way to fuller, stronger hair in no time.




Almonds, pecans, cashews and walnuts all contain zinc, which minimizes hair shedding. Walnuts also contain a high level of omega-3 fatty acid, which helps boost shine and fullness. Keep a small bag of nuts in your purse for a quick and easy snack... that leads to fab hair!


Bright-colored fruit


Bold fruit equals better hair! Mango, strawberries, kiwi, pineapple and peaches are all rich with vitamin C, an essential for making collagen that gives structure to hair. Plus, they taste amazing. There’s another excuse to order that smoothie!


Lowfat dairy


Aside from the vitamins D and B-5 that dairy delivers, all that calcium plays a major role in hair growth. Low-fat dairy products like cheese, yogurt and 2 percent or skim milk contain casein and whey, both high in protein, which prevents dry scalp.


Sweet potatoes

sweet potato

Let's talk beta carotene here. This antioxidant vitamin is converted to vitamin A once in the body. And vitamin A is necessary for cell growth, including your hair! A vitamin A deficiency often results in dull, dry skin... which then flakes off of your scalp as dandruff. Swap out your regular baked potato with a sweet potato instead.


Dark green veggies


Oh, great. Just what you need. Another reason you need to eat those dang veggies. If you aren't going to eat veggies for your health, at least do it for your hair! Green things like spinach, kale and broccoli are all major sources of vitamins A and C. These vitamins help produce sebum, a scalp oil that acts as a natural hair conditioner.




I know they are totally slimy, but bear with me here. Oysters are packed with zinc, which helps hair growth and keeps the oil glands at the scalp working correctly. Low levels of zinc can result in slow hair growth, dandruff and even hair loss. Keep this in mind next time you're ordering appetizers at a seafood restaurant!




Lentils are a great way to get zinc, biotin and iron-rich protein in your diet. Protein is an important key to healthy hair, as it helps strengthen the actual strands and aids in the speed of growth. Protein also works to prevent dry scalp, making it an especially important part of your diet in the colder months. These little beans aren't just for vegetarians! Meat-lovers could also benefit from the extra vitamin boost lentils provide. Unsure of how to add lentils to your normal nosh routine? Try adding them to a veggie soup.




This popular answer to "what’s for dinner?" is also the answer to "how can I improve the strength of my hair?" Chicken is full of protein, zinc, iron and B vitamins to keep your locks full and strong.

Bonus: All 10 of these foods are fairly easy to work into your diet (OK... maybe not the oysters) if they aren’t there already. Give your locks some love with this smoothie recipe that features several foods on our list!


Healthy hair smoothie

Serves 2


  • 45 large strawberries, halved
  • 1 peach, pitted
  • 1 banana
  • Small handful of spinach
  • Small handful of kale
  • 1 cup almond milk
  • 1 small container of low-fat Greek yogurt


  1. Add these ingredients to your blender and mix until smooth.
  2. Enjoy your smoothie... and beautiful hair!

Who knew having pretty hair could be so delicious?

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