Foods That Will Improve Your Hair Health

By molly atherton 7 months ago
Are you ready to upgrade your locks from "meh" to "marvelous"? Well, get ready to dig into a feast that not only delights your taste buds but also works wonders for your hair! Say goodbye to bad hair days and hello to a crown of lusciousness with the ultimate menu for fabulous locks. In this tantalizing journey through the world of gastronomy, we're unveiling the secret culinary delights that can transform your hair health from drab to fab.

1. Chicken

Ah, chicken, the unsung hero for your hair's health! Packed with a powerhouse of B vitamins, this delectable bird isn't just a meal—it's a beauty booster for your locks. Within its savory folds lies the magic of biotin and niacin, the dynamic duo that jumpstarts your hair's growth.
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Chicken contains B vitamins which are great for promoting hair growth. B vitamins include biotin and niacin which both help to stimulate hair growth and keep your hair looking healthy and nourished. Grilled chicken is a great way to get these vitamins in, with around 8.9mg of vitamin B3 per three ounces.Original content sourced from

2. Chia Seeds

Ah, the tiny yet mighty chia seeds—these minuscule powerhouses pack a punch when it comes to promoting enviable hair health! Despite their petite size, they're loaded with a treasure trove of goodies that your hair craves.
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For tiny little seeds, chia seeds are very high in protein, healthy fats and zinc. They are a great addition to your diet if you want to keep you hair looking healthy or if you want it to grow. Sprinkle a few in your smoothie or on your overnight oats and that will be your daily boost.

3. Oysters

Ah, the mystical world of oysters—some might call them an acquired taste, but for your hair, they're like nature's treasure trove of zinc! These shell-bound wonders might not be on everyone's daily menu, but for those who indulge, they're serving up a hefty dose of this essential mineral that your locks adore.
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Oysters are a great source of zinc, but are an acquired taste that not everyone may have access to. Just from one medium oyster, a woman could get 96% of her daily zin intake! If you lack zinc in your diet, it could lead to telogen effluvium, which is reversible cause of hair loss from lack of nutrients in your diet.

4. Collagen

Collagen, the newfound superstar in the realm of hair care, is causing quite the buzz—and for good reason! It's like the golden ticket to achieving enviable hair health and fostering luscious growth. Think of collagen as the superhero cape for your strands.
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Collagen is the most recent hair hype. It is thought to be one of the very best things you can put into your diet for hair health and growth. Collagen gives hair is strength and skin its elasticity, and your natural collagen stores will decline with age, making it a great idea to take it in supplement for or even get it from bone broth.

5. Brussels Sprouts

Ah, the humble Brussels sprouts—a powerhouse of goodness that not only adds a touch of green to your plate but also holds the secret to unlocking stronger, healthier locks! Nestled within these tiny cruciferous wonders lies a wealth of folate, a nutrient that's like a VIP pass to promoting vibrant hair health.
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Brussels sprouts are rich in folate, which encourages cell division. This means it will promote stronger and healthier hair if your diet is rich in folate. Those will low folate levels might notice their hair is brittle and may even appear to be thinning.

6. Avocado

Ah, the beloved avocado—a delicious, creamy delight that not only tantalizes the taste buds but also serves as a secret weapon for nurturing those fabulous locks! We've all heard about its fame as a source of healthy fats, and let's just say, it's the kind of fat your hair cheers for.
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We all know by now that avocado is a source of heathy fat, and a tasty one too. Healthy fats are key when it comes to hair growth but our bodies can't produce them on their own, so we need to rely on our diet. Avocados are a great source of omega-3 fatty acids which will nourish your hair follicles and give your locks a healthy glow.

7. Kale

Ah, kale—the reigning champion in the realm of superfoods! It's not just a leafy green; it's a powerhouse bursting with antioxidants that come to the rescue of your hair and skin. Picture it as the shield that stands guard against the sneaky culprits called free radicals.
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Another food thats rich in antioxidants is Kale. Free radicals can damage your skins collagen supply and antioxidants are there to be prevent that from happening. Kale is known as a superfood and is also high in vitamin A, making it a great food to help keep your hair healthy.

8. Chickpeas

Ah, chickpeas—the unsung heroes in the world of hair care and a true gem in the realm of versatile, plant-based goodness! Within these tiny legumes lies a treasure trove of folate, the very nutrient that your hair craves to maintain its strength, resilience, and volume.
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One cup of chickpeas contains a very high amount of folate, which we know is needed in abundance to avoid our hair becoming brittle, breaking and even thinning. They are conveniently a very versatile ingredient and can also be a great source of protein for those following veggie or vegan diets.

9. Seaweed

Ah, the ocean's treasure—seaweed! Beyond its underwater allure, this marine marvel holds a secret weapon for your hair's health: iodine. Nestled within its fronds lies a nutrient not often found in abundance in other foods. Iodine isn't just a whisper in the breeze.
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Seaweed contains iodine which is not something found in a lot of other foods. Iodine is necessary for a healthy thyroid, which in turn is important for hair health. It also helps fight against enzymes that cause hair loss, so it really does work wonders and something you should consider putting in your diet!

10. Sardines

Ah, sardines—perhaps not the fish that springs to mind when dreaming of a gourmet feast, but hold on! These tiny swimmers might not be everyone's top choice, but in the realm of nutrition, they're like a treasure trove for your hair's well-being.
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Possibly not the fish you wanted to see feature on this list as it's got quite the acquired taste, but sardines are incredibly nutritious. They are full of omega-3 fatty acids and vitamin D which both help hair health. Vitamin D supports the development of hair follicles and is important in supporting hair growth.

11. Peas

Absolutely, peas are like little green powerhouses waiting to elevate your diet and pamper your hair with a bouquet of nutrients! These versatile pulses, available fresh or dried, are a must-add to your culinary repertoire for more than just their delicious taste.
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Peas are readily available both fresh and dried and should be implemented into your diet now. These nutritious pulses are full of vitamins to promote healthy hair. They will help to maintain your protein sources, while keeping you folate levels high to encourage hair to grow.

12. Nuts

Ah, nuts—these crunchy marvels are not just a delightful snack; they're like little treasures that your hair adores! Specifically, almonds and walnuts take the spotlight as the VIPs in the world of hair health. Let's start with almonds—a handful of these beauties can work wonders for your locks.
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Nuts, in particular almonds and walnuts, are great for your hair and its health. A handful of almonds as your afternoon snack will go a long way in promoting hair growth, as they contain biotin which certainly prevents hair loss and is shown to stimulate hair growth too.

13. Salmon

Absolutely, salmon isn't just a delicious meal; it's a powerhouse of nutrients that your hair adores! This swimmer from the sea packs a punch when it comes to nourishing your locks and ensuring they're as radiant as ever.
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Salmon contains those all important fatty acids like omega-3. It also has protein and B vitamins! So an all rounder when it comes to hair health. They will encourage hair growth and maintain its healthy glow, all while ensuring you have a nutritious and tasty meal to keep you full.

14. Lentils

Absolutely, lentils are like the unsung heroes in the world of plant-based nutrition, and they're not just a culinary delight; they're a powerhouse of nutrients that your hair craves! Especially in the era of increasing plant-based diets, lentils take center stage as the go-to protein source.
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Legumes like lentils are a great source of protein, especially if you follow a plant based diet which is much more common these days. Our hair follicles are made up of protein so naturally we need to keep these resources replenished. Pulses like lentils are full of protein, folate and B vitamins so a great concoction for your hair.

15. Broccoli

Ah, broccoli—the green powerhouse that not only graces your plate but also works wonders for your hair! This cruciferous gem isn't just about its vibrant appearance; it's packed with a cornucopia of vitamins that your hair adores.
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Broccoli is a cruciferous vegetable that contains a large variety of vitamins. It has vitamins A and C, which will help to moisturise your hair and scalp by encouraging the production of sebum. It also contains calcium which will help to strengthen hair follicles.

16. Pumpkin Seeds

Pumpkin seeds, those tiny marvels, are like nature's treasure trove, especially when it comes to nourishing your hair! Within their small but mighty shells lies a wealth of zinc—a mineral superhero crucial in the battle against hair loss and in maintaining optimal hair health.
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Zinc is found in abundance in pumpkin seeds and is very important in preventing hair loss, as it works to maintain your hair health. Pumpkin seeds also contain those all important fatty acids so try and work these into your meal times or snacks on the go.

17. Citrus

Vitamin C—the superhero nutrient found abundantly in citrus fruits—is not just your average immune system booster; it's also a formidable ally in the quest for fabulous hair! These zesty fruits, like oranges and lemons, pack a powerful punch of vitamin C.
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Vitamin C! The one we get from oranges and lemons and other citrus fruits. Vitamin C promotes many health benefits and hair is just one of them. It works by protecting and maintaining collagen stores, which we know is key for hair growth. It also works as an antioxidants, so it will fight off damaging free radicals.

18. Spinach

Ah, spinach—the leafy green superhero that packs a punch with its treasure trove of nutrients, including vitamin A! This nutrient isn't just essential for your vision; it's also a key player in the realm of hair health. But as they say, too much of a good thing can sometimes backfire.
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Vitamin A can be found in spinach and we know it is an antioxidants that can regulate cell turnover and oil production, meaning it keeps hair growing in a healthy way and also keeping that hair moisturised. Spinach is a great source of vitamin A, but be careful not to over do it, as too much vitamin A can start to have the opposite effect and promote hair loss!

19. Greek Yoghurt

Absolutely, Greek yogurt is like the superhero of dairy, not just for filling you up but also for giving your hair a boost of nutrients! Packed with protein, this creamy delight isn't just a snack; it's a hair-loving powerhouse. And the cherry on top? It's a fantastic source of zinc!
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Greek Yoghurt is high in protein, so it will fill you up, but it's also high in vitamins and minerals like zinc. Zinc is great for maintaining healthy hair and is readily available in many types of food, so easy to get into your diet. You can even combine your yoghurt with berries and chia seeds for a hair health cocktail!

20. Eggs

Eggs are like nature's protein powerhouse and a goldmine of biotin—making them a perfect go-to for maintaining that glorious mane of yours! With hair being predominantly made of protein, ensuring your body's protein resources are well-maintained is key.
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Our hair is made up of protein, and this protein needs to be maintained. Biotin is great for doing this, and since eggs are a huge source of both protein and biotin then they make a perfect hair food! Enjoy them any way you fancy, as long as you're getting your eggs in!

21. Papaya

Papaya is a tropical delight that not only tantalizes your taste buds but also showers your hair with a plethora of goodness! Bursting with vitamin C, this vibrant fruit is like a superhero for maintaining your body's collagen stores, especially when it comes to supporting your hair's health.
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Similar to citrus fruits, papaya is filled with vitamin C which helps to protect our dwindling collagen stores. Just a small cup of the fruit gives us a very high amount of vitamin C! Also high in fibre and carotenoids, these contribute to keeping our scalp healthy too.

22. Bell Pepper

Bell peppers, particularly the vibrant yellow ones, are like nature's colorful gift, especially when it comes to boosting your hair's health! Packed with vitamin C, these peppers are a powerhouse of nutrients that your hair adores.
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Another food that's high in vitamin C is the bell pepper! With yellow bell peppers containing more than double the amount of vitamin C than a red pepper and nearly four times the amount as a green pepper! Something you can slip into every meal or have as a snack, they will benefit your hair tremendously!

23. Sweet Potatoes

Sweet potatoes are nature's sweet treat that not only delights your taste buds but also works wonders for your hair and overall health! Packed with beta carotene, these vibrant root vegetables are like a goldmine of nutrients that your hair absolutely adores.
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Sweet Potatoes contain beta carotene which is a forerunner to vitamin A. It does a similar job of promoting a healthy scalp and promoting hair growth. You also get many other benefits from sweet potatoes as they are great for gut health and a good source of fibre.

24. Buckwheat

Buckwheat is a whole-grain superstar that not only satisfies your taste buds but also serves as a treasure trove of nutrients, especially for your hair's health! Bursting with zinc, iron, B vitamins, and a lesser-known but equally crucial component—silica—buckwheat stands out as a nourishing powerhouse.
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Buckwheat is a 100% whole grain and is jam packed with nutrients. It has zinc, iron and B vitamins, all of which we know helps keep our hair nice and healthy. It also contains 'silica' which you may not have heard of, but it's known as the 'beauty mineral' as it helps to prevent hair thinning.

25. Berries

Berries are like nature's tiny powerhouses, packed with a multitude of benefits, including a wealth of goodness for your hair! Overflowing with antioxidants, these colorful gems are champions in the battle against harmful free radicals, which can wreak havoc on your hair's health.
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Berries have many, many benefits. For your hair, the antioxidants they contain can help fight off harmful free radicals. They also contain vitamin C, which has antioxidant properties. Just one small cup of strawberries can give you all of your daily vitamin C needs!

26. Beans

Beans are like little nutrient powerhouses that offer a wealth of minerals essential for your hair's health! Packed with zinc, iron, and the superstar nutrient biotin, beans stand out as a stellar addition to your diet for strong, luscious locks.
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Beans are full of minerals such as zinc, iron and biotin. Biotin's role is to strengthen keratin, which makes up your hair, skin and nails. Therefore, it will make your hair stronger and less breakable which will automatically keep your hair looking better!

27. Mackerel

Mackerel is a gem in the world of fish, offering a bounty of nutrients, particularly those prized omega-3 fatty acids that your hair—and your overall health—absolutely adore! With its rich nutritional profile, mackerel emerges as a powerhouse that could make costly supplements take a backseat.
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Mackerel is another type of fish that is rich in those all important fatty acids. You can get all the omega-3 you need from your diet if you eat the right stuff, negating the need to take expensive supplements each day. It's also a great source of protein, vitamin D3 and B vitamins.

28. Flaxseeds

Flaxseeds are like tiny powerhouses when it comes to packing in those essential omega-3 fatty acids, offering a concentrated dose that's incredibly beneficial for your hair and overall health! Just a small amount of these seeds can deliver a significant amount of omega-3s.
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You only need a small amount of flaxseeds in your daily diet to get a large amount of omega-3 fatty acids. Two tablespoons will give you more omega-3 than half a fillet of salmon. Sprinkle these on your porridge or pop them in your smoothies to give your hair a boost.

29. Soybeans

Soybeans are like little pods of goodness, offering a unique compound called spermidine that has shown promising effects in encouraging hair growth! This compound is like a hidden gem found within soybeans, contributing to the health and vitality of your hair follicles.
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Soybeans contain spermidine, which is a compound shown to encourage hair growth. You can even take this as a nutritional supplement if you don't want the beans. It works by keeping the hair follicle in its active growth stage for longer than normal.

30. Red Meat

Protein isn't just essential for satisfying hunger and maintaining a balanced diet; it's also a crucial nutrient for healthy, vibrant hair. And when it comes to protein-packed foods, red meat stands out as a significant source, offering not only ample protein but also a key mineral—iron—that plays a vital role.
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We all know we need protein to feel full and have a balanced diet. We also need protein for our hair. Red meat in particular contains a lot of protein and is also rich in iron that can be easily absorbed. Iron will help the red blood cells deliver oxygen to your hair follicles to keep it looking healthy.

31. How To Take Better Care Of Your Hair: Everybody's Is Different!

Hair care is definitely not a one-size-fits-all scenario. Each hair type comes with its own set of needs and quirks. Whether you have bouncy curls, fine and straight locks, or something in between, understanding your hair's unique characteristics is the first step toward proper care.
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It's always handy to look up hair care tips like the ones coming up next - but you should always remember everybody's hair is different! Advice for naturally curly and brittle hair will be different to naturally straight and greasy hair. Make sure to get to know your hair first!

32. Wash Your Hair Only Twice A Week If You Have Dry Hair

The impulse to over-wash dry hair with moisturizing products seems logical, but it can actually exacerbate the issue. Dry hair needs its natural oils to maintain moisture, and excessive washing can strip away these essential oils, making the problem worse.
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If you suffer from very dry hair, you might have been thinking that washing every day with a moisturizing conditioner and shampoo would help the situation - but actually, this could dry your hair out even more. Limit your hair wash to twice a week for very dry hair.

33. Every Other Day Is Good For Oily Hair

Managing oily hair involves finding the sweet spot between keeping it clean and not stripping away essential oils. For those with oily hair, regular washing is crucial to remove excess oil buildup that can lead to scalp issues like dandruff or affect the overall condition of your hair.
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For oily hair, it's the opposite - it's important to wash regularly to clear out all that oil build up that could affect your scalp, dandruff and hair condition. Washing every day is a little bit too much - because natural oil is essential for good hair health - so every other day is the way to go!

34. Check For Chemical-Free Shampoos

Being mindful of the products you use on your hair is crucial for maintaining its health and vitality. Harsh chemicals present in some shampoos, conditioners, and hair dyes can strip away natural oils, leading to dryness, breakage, and other issues.
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If you want to better care for your hair, you should always avoid harsh chemicals that are going to negatively affect your luscious locks - this goes for any hair treatment, including shampoos, conditioners or hair dye. So do your research into chemical-free products suited for your hair!

35. Only Put Conditioner On The Ends Of Your Hair

Conditioner is like a shield for your hair, protecting it from various stressors like heat styling, environmental factors, and aiding in manageability. However, the application of conditioner needs to be strategic, focusing on specific areas of your hair rather than the entire head.
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You've been rubbing it all over your head this entire time, haven't you? Don't worry, we have too! Conditioner is there to protect your hair against heat styling, the environment and to help it fall flat - all of that is needed on the mid to end part of your hair, not the scalp.

36. Letting Your Hair Dry Naturally Is Better Than Blow Drying

While blow drying might be convenient, it's important to give your hair a break from heat styling whenever possible. Letting your hair dry naturally, even if it's just a couple of times a week, can work wonders for its health and appearance.
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Blow drying is just another heat product, after all, but this one is tough to avoid if you've places to be and you wash your hair before you go out. But whenever possible - even if it's only one or two days a week - let your hair dry naturally. Microfibre towels and leave-in styling products can help it to dry without creating frizz!

37. Don't Sleep With Wet Hair

While it might seem convenient to hit the hay with wet hair, it's actually best to avoid sleeping with damp or wet hair. There are a few reasons why it's not ideal for your hair and scalp health. Wet hair is more fragile and prone to damage.
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When you're short on time in the morning, you might think going to bed with wet hair is the way to wash and let it dry naturally - but this is a big no no. Wet hair on your pillow can risk damage if you're tossing and turning on it, but also, wet hair while you sleep can risk infections on your scalp!

38. And Don't Comb Wet Hair Either!

Wet hair is more susceptible to damage as it's in a more fragile state due to the increased elasticity of the strands. Pulling a brush or a regular comb through wet hair can cause breakage, tugging, and potentially lead to split ends or damage to the hair shaft.
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You should never run a comb or brush through your wet hair after coming out of the shower, because your hair is so vulnerable when it's wet so it's only going to risk breakages and being too rough on those delicate strands! If you need to comb the ends, go for a detangling comb.

39. Don't Towel-Dry By Rubbing It Vigorously

How you towel dry your hair matters just as much as the tools you use or the way you style it. The common practice of vigorously rubbing your hair with a towel can actually be damaging to your strands. Hair is more vulnerable when wet, and rough towel drying can cause friction, leading to tangles.
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So all this advice about not combing your wet hair too much or not blow drying it might have led you to try and dry it as much as possible with a towel - by rubbing the heck out of it. But this can also damage your hair. To towel dry, you should be gently patting and squeezing, not harshly rubbing.

40. Massage Hair Oil Into Your Scalp

Using hair oil as a pre-wash treatment can work wonders for your scalp and hair health. Massaging the oil into your scalp not only provides nourishment to the roots but also helps improve blood circulation, which can promote healthier hair growth.
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You should definitely be making time for a hair oil from time to time to apply before you wash it. Massaging the oil into your scalp will help to improve circulation in your scalp, as well as better nourish and care for your hair right at the root. You can also use oil on the ends of your hair to treat split ends.

41. Wide-Tooth Combs Are Always Best

When it comes to detangling wet hair, the right tool can make a huge difference in preventing breakage and damage. Wide-tooth combs are a game-changer for gentle detangling, especially when your hair is wet and more prone to breakage.
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When you're trying to brush your hair with a comb when it's wet, those tight, fine-tooth combs will only risk breaking or damaging your fragile hair. A wide-tooth comb is made to better protect your hair when you need to de-tangle the ends, so make sure you make the switch!

42. Use A Towel To Curl Your Hair Naturally

Using heat styling tools frequently can indeed lead to damage over time, so opting for natural, heat-free methods to achieve curls or waves can be a great alternative. Towel curls are a fantastic and gentle way to achieve natural-looking waves without the use of heat.
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Most heat products are used on the hair to try to curl it or make it wavy, and if you're doing this every day, it can risk damage over time. You can actually curl your hair naturally with a towel by twisting and wrapping up the towel around your hair and allowing it to dry naturally. Give it a go!

43. Or Make Sure You're Using Heat Protection Products

When using heat styling tools like curlers or straighteners, it's crucial to prioritize hair protection to minimize damage. Heat protection serums or sprays act as a barrier between your hair and the heat, reducing the risk of damage from high temperatures.
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If you absolutely must use curlers or straighteners - or maybe you just want to - at least make sure you're using a heat protection serum on your hair all the time to better protect it from the damage and keep it looking healthier for longer. Always keep some in stock!

44. Keep On Top Of Those Regular Trims!

While it may seem counterintuitive, regular hair trims are actually beneficial for promoting healthier hair growth. Trimming the ends of your hair helps remove split ends and prevents them from splitting further up the hair shaft.
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If you're trying to grow your hair, you might have been thinking that avoiding a hair cut makes sense. Maybe you haven't had one for years! But, funnily enough, trimming the ends of your hair can actually help it to grow in a more naturally-healthy way, and you'll be getting rid of split ends, too.

45. Keep Your Hair Hydrated, Too, By Drinking More Water

Hydrating your hair starts from within. Staying well-hydrated by drinking enough water is not just beneficial for your overall health but also plays a crucial role in maintaining the hydration and health of your hair. Water is essential for the body's functions, including hair growth and moisture retention.
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You might have been buying lots of hair hydration products, but good hydration comes from within, too! Drinking plenty of water not only makes sure your body stays hydrated, but it also makes sure your hair stays that way, too! Drinking water is all about caring for every aspect of your body.

46. Protect Your Hair From The Sun

Just like your skin, your hair and scalp can also suffer from sun damage. UV rays can weaken your hair, cause dryness, and lead to color fading or changes in hair texture. Moreover, your scalp can also get sunburned, which may result in irritation or dryness.
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Putting sunscreen and shades on is a good habit to have, but did you think about the sun damage on your hair and scalp? While you can't rub a bit of sunscreen all over your head, what you can do is wear a hat or a headscarf to best protect your hair from harsh sun that can strip it of moisture.

47. Wear A Swimming Cap

Chlorine in pool water can be harsh on your hair, especially if it's dyed or chemically treated. It can strip away natural oils, dry out your hair, and even cause discoloration or changes in hair texture. Wearing a swimming cap is one of the most effective ways to protect your hair from chlorine damage.
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If you're a keen swimmer, or just hitting the pool on vacation, be sure to protect your hair against chlorine damage by wearing a swimming cap. Sure, it's not the most attractive look, but neither is having damaged hair ruined by chlorine! Especially if your hair is dyed.

48. Use Fabric Hair Ties

The type of hair ties you use and how you tie your hair can significantly impact its health. Choosing fabric hair ties or scrunchies over tight elastic or plastic ones can be much gentler on your hair. Plastic or tight elastic hair ties can cause breakage, snagging, and even lead to hair pulling.
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If you regularly have your hair up, then make sure to use fabric hair ties that are gentler on your hair. If you're using plastic ones or tight elastic ones, this can run the risk of damage. Also be sure not to have your hair tied up too tight, even with a fabric hair tie.

49. Turn Down The Heat In The Shower

Hot water might be relaxing for your body, but it's not the best choice for your hair. When you shower with extremely hot water, it can indeed strip away the natural oils from your scalp and hair, leaving it dry and more prone to damage.
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Hot showers are great - but for your hair? Not so great. If you're having extremely hot water pummelling down on your head, it's going to strip your hair of moisture and natural oils that it needs to look its best! Warm water is always best, or - if you can stand it - cold water is even better.

50. Going Too Long Without Washing Can Risk Ingrown Hairs

While ingrown hairs are more commonly associated with areas like the beard, legs, or bikini line, they can occur on the scalp as well. A build-up of dust, dirt, oil, and product residue on the scalp can contribute to clogged hair follicles, increasing the risk of ingrown hairs or folliculitis (inflammation of the hair follicles).
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Did you know you can actually get ingrown hairs on your head? The longer you leave your hair without washing, the most dust and dirt buildup is happening on your scalp and hair. This can risk ingrown hairs. It's okay to wash your hair infrequently, but don't leave it too long - a few times a week is best.