food and hair health

Food and Hair Health

You are what you eat. This is certainly true especially when you are looking to improve the health of your hair. Most people tend to focus only on using hair products like shampoos and creams or masks to bring their dead-looking flat hair back to life. However, it is much more important to repair your hair by restoring your inner health. Here are top foods that you can eat or wear to help you bring back the shine and strength of your hair.

Spinach and Other Greens

Spinach is not just for Popeye anymore. Like so many dark green leafy vegetables, spinach is packed full of antioxidants and amazing nutrients, such as vitamin A, iron, beta carotene, folate, vitamin E and vitamin C. These work synergistically together for a healthy scalp and hair. Don’t like spinach? Try kale, collard greens, broccoli or cabbage. Enjoy these greens in salads, smoothies, or sautéed with coconut oil, which is also good for your hair. Coconut oil is rich in fatty acids and can be used as a conditioning treatment to moisturize your hair. Add coconut oil to the tips of your hair to protect them from the harsh chemicals of the hair products you use on a daily basis.


Fish like salmon, sardines, and mackerel are reaped with healthy omega-3 fatty acids. Try eating fish at least once a week for a light lunch or dinner. If you don’t like fish or are allergic to it, you can also get omega-3s from supplements. Omega-3s are essential for growing hair and keeping it shiny and full. For more about supplements that encourage hair growth, click here and read our Research Verified Hair Growth reviews.

Yogurt, Berries and Honey

Yogurt is a delicious way to start your day and it is packed with protein, the building block of your hair. You can add berries which are loaded with antioxidants, anti-inflammatory agents, and vitamins that help protect your hair. If you want to add even more nutrients, go for Greek yogurt which also has vitamin B5 that helps with blood flow to your scalp, thinning hair and promotes hair growth. Add a bit of sweetness with honey which is also chock-full of antioxidants. Don’t like honey? Try cinnamon. Sprinkle this brown-reddish spice on your yogurt or oatmeal, or even in your coffee. It helps with blood flow that brings oxygen and nutrients to your hair follicles.

Beef, Turkey and Chicken

Protein and iron are essential for healthy hair. Both beef and chicken contain them. Getting too little iron can lead to hair loss. But you can find this important nutrient in beef, especially organ meats like liver. Beef also has zinc, a mineral that helps cells build hair. If you’re watching your weight, choose lean options like chicken or turkey, which have less saturated fat than sources like beef and pork.


Eggs have been vilified for years, yet are very nutritious. They are high in protein, a rich source of iron, zinc, sulphur, and pantothenic acid and contain omega-3 fatty acids along with several vitamins. Not having enough of these vitamins can lead to brittle hair or even hair loss. Egg yolks are one of the few foods that contain vitamin D which is an important vitamin that promotes new hair growth. Vitamin E is an antioxidant that protects your hair from sun damage and pollution. Vitamin B12 contains biotin that nourishes hair follicles and reduces hair loss. Eggs also contain vitamins A and K. If you can’t eat them due to allergies or aversion, you can at least apply them to your hair like Sisi, Empress Elisabeth of Austria used to do. She would wash her hair every three weeks with raw eggs and brandy. An expensive ritual indeed. You don’t have to use this concoction or tend to your hair for three hours a day like she did, but you can reap the benefits of an egg and olive oil hair mask, which strengthens the hair shafts and adds volume, encourages hair growth, moisturizes hair, reduces dandruff and helps soothe the scalp.


Avocados are not only yummy they are great for hair, skin, and nails and for so much more. The fatty acids packed into these creamy green delights not only help lower cholesterol levels but also helps rejuvenate and moisturize the scalp and promote healthy hair growth. Avocados also contain antioxidants, fiber, potassium, magnesium, folate, and are a rich source of proteins, amino acids, and vitamins. Eat avocado in guacamole, sliced on top of a sandwich, pour avocado oil on a salad or even use it in a hair mask with honey and essential oils.

Concise, honest reporting from Authority Reports.


After obtaining her medical degree from Emory University School of Medicine, Jenny went on to specialize in the competitive field of dermatology. In her single days, she was a Peace Corps volunteer and a medic for Doctors without Borders. These days, Dr. Michelle works part-time in a private practice in her hometown of Little Rock, Arkansas, so that she can devote herself to her growing family. In her spare time, Jenny gives back to her community by volunteering with her husband and children at their local soup kitchen. Protection Status

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