The 10 best foods for healthy hair according to dietitians and nutritionists

Published: 12 de January de 2023
| Last Updated on 25 de April de 2024 by Easy Hair Hub
Dr. Oguz Kayiran
Medical Reviewer

You are what you eat! It is a well known fact that our diets have a direct impact on our bodies, internally and externally. Just like glowing, flawless skin or shiny, smooth nails, food plays a crucial role in achieving the shiny, strong, and healthy hair of your dreams.

While the health of your hair also depends on factors such as mental health, genetics, the environment, and others, nourishing it through your diet is the aspect over which you can have the most control. After searching for the best advice, here's a roundup of what professional dietitians and nutritionists are saying about your diet and hair.

A diet poor in key nutrients for your hair is one of the 5 most common causes of hair loss. Thinning, falling out, and hair loss can easily be caused by dietary deficiencies. Lack of minerals, vitamins, and healthy fats that your body cannot produce are the most common nutritional deficiencies that affect the health of your hair. Professionals indicate that deficiencies in biotin, iron, vitamins B12 and D, among other nutrients, are linked to hair loss.

The best nutrients for healthy hair are:

  • vitamins
  • minerals
  • lean protein
  • Omega-3 fatty acids

These will improve cell renewal and the growth cycle of the hair follicle.

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

Do you want to know how you can have healthy hair? Check out the top 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 packed with protein and nutrients that are great for your hair. Eggs are rich in biotin, a B vitamin that promotes hair growth, and other essential nutrients like vitamins A, D, and B12, choline, and iron.

2. greasy fish

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

Oily fish are known to be an excellent source of omega-3 fatty acids, which studies have repeatedly linked to hair growth and increased hair density. Fatty fish are also rich in protein, selenium, vitamin B and D3, ideal for strengthening hair.

Fatty fish come in all different shapes and forms, from salmon to mackerel, herring or sardines. Choose your favorite and nourish 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, excellent fatty acids for healthy hair. These help prevent split ends and increase hair elasticity. Some studies indicate that olive oil can help stimulate hair growth. Its richness in vitamin E also makes it an excellent option to reduce hair frizz and help protect the scalp.

4. Avocado

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

Wonder no more why avocados are a popular ingredient in homemade hair masks! This fruit is rich in healthy fats, biotin and vitamin E, a hair antioxidant that protects the scalp. Vitamin E can help promote hair growth and even counter the symptoms of alopecia. Avocados contain 28% of your daily vitamin E needs, so start adding them to your favorite salad or make the tastiest pasta!

5. Berries

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

The berries are full of vitamin C, a great antioxidant that can help protect hair follicles. Vitamin C is also helpful in producing collagen, which helps strengthen hair by preventing 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 folic acid, iron, and vitamins A and C, which are key to hair growth. A cup of spinach provides 20% of the daily vitamin A that your body needs. Iron deficiencies are one of the causes of hair loss, which makes this green leaf a perfect food for hair health and repair.

7. Walnuts

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

Walnuts are known to be packed with protein, healthy fats, biotin and zinc. These nutrients support healthy scalp tissue development. Peanuts, almonds, walnuts and cashews can be helpful in preventing hair loss.

Peanuts and Brazil nuts top the list of hair-healthy nuts. Peanuts are especially full of biotin, healthy fats and minerals such as zinc, which stimulates 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.

The seeds contain high amounts of vitamin E, zinc, selenium, and omega-3 fatty acids. Combining several seeds is the best way to obtain all the benefits that this food can provide 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 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 are a great option for a protein-rich plant-based diet! They are also packed with iron, biotin, and zinc, which help the hair growth and repair cycle. Packed with nutrients and extremely versatile, beans are an easy addition to your diet for healthy hair.

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 absorb nutrients. Add this superfood to your diet to make the most nutritious smoothies, dips, or simply top it with your favorite berries and seeds to create the perfect healthy hair snack!

The health of your hair can be a reflection of your diet. Lack of essential nutrients can slow down hair growth or cause hair loss. While hair health is a complex concept due to the many factors that affect it, adding some of the above foods to your diet can help treat hair loss and promote the rate of hair growth.

Some people recommend taking supplements that can provide high concentrations of the essential nutrients listed above. It is important that you consult your doctor before adding any supplement to your diet, or if you have noticed significant hair loss. If that was the case for you and you are interested in learning more about hair transplants or would like to schedule a consultation, contact us today and get a free quote. We will 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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