What Kind of Food Is Good for Your Hair?

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A balanced diet can provide a lot of health advantages, including for healthy hair growth. So what are good foods for your hair so you can prioritize them in in your diet? There are many foods to choose from. But a healthy-balanced diet is the key, always!

The role of foods you eat in affecting your hair health!

The effects of good or poor diet on hairs will usually appear months afterwards. The effect is not as quick as those that occur on your skin.

For instance, about a week after sticking with a poor diet (low in fiber and vitamin E for examples) you would experience sallow skin on certain part of your body or acne on your face. But on your hair, it would take longer to notice the effects.

The follicles and scalp are closely associated with your hair health. And what you eat every day would play a key role.

There are some nutrients (such as protein, minerals, and vitamins) that have a significant contribution to promote hair growth. See more in this article!

Your diet is not the single factor that has an affect. Other factors may also affect your hair health. These include lack of sleep, air pollution (free radicals), and certain bad habits (like cigarette smoking).

Furthermore, hormonal imbalances and genetic factors are other common culprits. In fact, most cases of hair loss are associated with these things.

In addition, there is no magic nutrient that can give a significant result at short time. The outlook and prognosis of hair loss problem is often closely related with the underlying cause of the problem.

So, what are good foods for healthy hair growth?

There is a wide range of foods to help boost your healthy hair growth. Nevertheless, though the following goodies are great for your hair, consume them moderately. Again, the key is a balanced diet.

Also, remember that each food has unique properties. So choose diet with a wide variety of hair-growth foods – don’t only focus on a specific food!


They are high in hair-friendly nutrient called zinc. Being at lack of zinc and if this occurs frequently, would lead to thinning hair and dry scalp.

Zinc can also be found in the whole grain breads, beef, egg, and fortified cereals – but oysters also have a bunch of protein.


Protein is the most essential element of your hair. About 97 percent of your hair is protein. Therefore, diet low in protein is very bad if you seriously want to have full hair on your scalp.

There are many foods high in protein, and one of them is poultry (particularly such as skinless breast chicken). It is also high in vitamin B, iron, and zinc.

Yogurt (Greek yogurt)

It contains a lot of hair-friendly protein – and the good news, it is low in fat which is good to help maintain your ideal weight.

Other essential nutrients that can be found in Greek yogurt are vitamin D and vitamin B-5. These vitamins are also good for your hair.


‘Popeye the sailor man‘– you must know this popular cartoon. Spinach is not only recommended for children, it’s good for anyone. It contains a lot of vitamin C, folate, beta carotene, and iron.

If you don’t like spinach, the similar vegetables that can provide almost same nutrients are kale, broccoli, or other leafy vegetables. They are also great for the health of your digestive system and skin.

Yummy sweet potatoes

They are high in antioxidant, beta carotene that can be converted into vitamin A in the body. In fact, all cells in the body need adequate vitamin A to keep functioning as well.

Having adequate vitamin A can help your body to maintain the production of oils, keeping your scalp moist in balance. On the other hand, if you are being at lack of vitamin A, you are vulnerable to have itchy skin.

Other alternative options for beta carotene are apricots, mangoes, spinach, carrots, and pumpkins. For better result, consume a wide range of different beta carotene foods!


This tasty cold-water fish is not only high in vitamin D and protein, but also omega-3 fatty acids.

Omega-3 fatty acids can be very useful to help grow your hair. This is reasonable since about 3 percent of the shaft of your hair is made from this fatty acid [reference].

Other healthy foods containing omega-3 fatty acids are pumpkin seeds, avocado, sardines, herring, and trout. If you are breastfeeding and want to restore your hair loss after pregnancy, be careful — choose fish low in mercury!

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