Top 10 food for healthy hair according to dietitians and nutritionists

Published: 12 de January de 2023
| Last Updated on 13 de January de 2023 by Easy Hair Hub
Dr. Oguz Kayiran
Medical Reviewer

You are what you eat! It's a well-known fact that our diets have a direct impact on our body, internally and externally. Just like with glowy and flawless skin, or shiny and smooth nails, food plays a crucial role in getting your dreamed glossy, strong, healthy hair.

While your hair’s health also depends on factors like mental health issues, genetics, the environment and others, nourishing it through your diet is the aspect you can have more control on. After researching for the best tips, here’s a summary of what professional dietitians and nutritionists have to say about your diet and your hair.

A poor diet on key nutrients for your hair is one of the 5 Most Common Causes of Hair Loss. Hair thinning, shedding, and hair loss can be easily caused by diet deficiencies. Lack of minerals, vitamins and healthy fats which your body can’t produce are the most common nutritional deficiencies affecting your hair’s health. Professionals indicate that deficiencies in biotin, iron, vitamins B12 and D, among other nutrients, are linked to hair loss.

The best nutrients for a healthy hair are:

  • Vitamins
  • Minerals
  • Lean proteins
  • Omega-3 fatty acids

These will improve cellular turnover and hair follicle growth cycle.

According to dietitians, the best diet for hair growth is the Mediterranean-style diet. Because of its richness in high-fiber foods, whole grains and healthy fats, it is the best way to consume the essential nutrients your hair needs.

Want to know how you can get healthy hair? Check out the best 10 hair-healthy foods to add to your diet according to dietitians and nutritionists.

1. Eggs

Eggs are full of proteins and nutrients ideal for your hair

Scrambled, poached, fried or boiled, eggs are not only delicious but also full of proteins and nutrients ideal for your hair. Eggs are rich in biotin, a B vitamin which promotes hair growth, and other essential nutrients such as vitamins A, D and B12, choline, and iron.

2. Fatty fish

Fatty fish are also rich in protein, selenium, vitamin B and D3, ideal for the strengthening of hair.

Fatty fish are known for being an excellent source of omega-3 fatty acids, which studies have related to hair growth and increased hair density several times. Fatty fish are also rich in protein, selenium, vitamin B and D3, ideal for the strengthening of hair.

Fatty fish come in different shapes and forms, from salmon to mackerel, herring or sardines. Pick your favorite and nurture your body!

3. Olive oil

Olive oil is rich in moisturizing ingredients such as squalene and oleic acid, fatty acids great for hair health.

Olive oil is rich in moisturizing ingredients such as squalene and oleic acid, fatty acids great for hair health. These help prevent split ends and boost hair elasticity. Some studies point out that olive oil may help stimulate hair growth. Its richness in vitamin E makes it also a great option to reduce hair frizz and help protect your scalp.

4. Avocado

Avocado is rich in healthy fats, biotin, and vitamin E, a hair antioxidant that protects your scalp.

No more wondering why avocados are a popular ingredient in DIY hair masks! This fruit is rich in healthy fats, biotin, and vitamin E, a hair antioxidant that protects your scalp. Vitamin  E can help promote hair growth and even counter the symptoms of alopecia. Avocados contain 28% of the daily needed amount of vitamin E, so start adding them to your go-to salad or make the tastiest spread out of it!

5. Berries

Berries are full of vitamin C, a great antioxidant that can help protect your hair follicles.

Berries are full of vitamin C, a great antioxidant that can help protect your hair follicles. Vitamin C is also helpful to produce collagen, which helps strengthen your hair preventing its breakage.

6. Spinach

Spinach is extremely rich in folate, iron, and vitamins A and C, which are all key for hair growth.

Spinach is extremely rich in folate, iron, and vitamins A and C, which are all key for hair growth. A cup of spinach provides 20% of the daily vitamin A your body needs. Iron deficiencies are a reason for hair loss, which makes this leafy green a perfect food for hair health and repair.

7. Nuts

Nuts are known to be packed with protein, healthy fats, biotin and zinc.

Nuts are known to be packed with protein, healthy fats, biotin and zinc. These nutrients help the scalp tissue to develop in a healthy way. Peanuts, almonds, walnuts and cashews can be useful to prevent hair loss.

Peanuts and brazil nuts are at the top of the hair-healthy nuts list. Peanuts are especially full of biotin, healthy fats and minerals like zinc, boosting hair growth. Brazil nuts have a remarkable amount of selenium, which can regulate hair growth as it is an important element for the production of thyroid hormones.

8. Seeds

Seeds contain high amounts of vitamin E, zinc, selenium, and omega-3 fatty acids.

Seeds contain high amounts of vitamin E, zinc, selenium, and omega-3 fatty acids. Combining several seeds is the best way to get all the benefits this food can bring for your hair and body. For example, while sunflower seeds will provide you with large amounts of vitamin E, flaxseeds are high in omega-3 fatty acids. Sprinkle them on top of your favorite toasts or add them to your baking recipes!

9. Beans

Beans are packed with protein, and they are a great choice for a high-protein plant-based diet.

Beans are packed with protein, and they are a great choice for a high-protein plant-based diet! They are also packed with iron, biotin, and zinc, which help hair growth and repair cycle. Nutrient-packed and extremely versatile, beans are an easy addition to your hair-health diet.

10. Plain Greek Yogurt

Plain Greek yogurt is rich in protein and probiotics.

Plain Greek yogurt is rich in protein and probiotics. Probiotics promote hair growth and help you in the absorption of nutrients. Add this superfood to your diet making the most nutritious smoothies, dips or simply top it with your favorite berries and seeds to create the perfect hair health snack!

Your hair’s health can be a reflection of your diet. A lack of essential nutrients can slow down hair growth or cause hair loss. While hair health is a complex concept because of the many factors affecting it, adding some of the foods above to your diet may help treat hair loss and promote hair growth rate.

Some people recommend the intake of supplements which can provide high concentrations of the essential nutrients mentioned above. It is important that you consult with your doctor before adding any supplement to your diet, or if you’ve noticed significant hair loss. If that was your case and you are interested in learning more about hair transplants or would like to schedule a consultation, please contact us today and get a free quotation. We would be more than happy to answer any of your questions and help you determine if a hair transplant is right for you.

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