10 Foods That Promote Healthy Hair
02 / 08 / 24

10 Foods That Promote Healthy Hair

It's no secret that your diet can significantly impact your health. But did you know that what you eat can also affect the growth of your hair?

Many factors, such as hot styling tools, chemicals, pollution, etc., can damage your hair, but your diet can make a considerable difference in the health of your scalp and hair. Here's a list of ten foods that promote healthy hair.


Eggs provide several nutrients that are crucial for the growth of healthy hair. Your hair is made primarily of a protein called keratin, and eggs are an excellent source of protein. Eggs are also rich in biotin, a nutrient that is essential for the production of keratin.


Like many dark green leafy vegetables, spinach is full of essential nutrients. Spinach has an abundance of vitamin A, iron, beta carotene, folate, and vitamins A and C, all vital to maintaining a healthy scalp and a thick, full head of hair.

Citrus Fruits

Vitamin C is essential for growing a healthy head of hair. A lack of Vitamin C can leave your hair dry and brittle, making it more prone to breakage and even lead to hair loss.

Citrus fruits such as oranges, grapefruits, lemons, limes, and kiwis are the best sources of Vitamin C. In addition, bell peppers, strawberries, tomatoes, broccoli, Brussels sprouts, cabbage, and cauliflower are all excellent sources of Vitamin C.


Salmon and other fatty fish, like sardines, herring, or mackerel, are excellent sources of omega-3 fatty acids, a healthy fat that your body doesn't make. While the research is limited, some studies suggest that omega-3 fatty acids support improved hair growth and density.

Sweet potatoes

Sweet potatoes and other vegetables like carrots, pumpkin, cantaloupe, and mangoes are high in an antioxidant called beta-carotene. Your body converts beta-carotene into vitamin A, encouraging sebum production, which protects your scalp and hair from drying out.


Avocados are a great source of heart-healthy mono-unsaturated fats and are also rich in vitamin E, an antioxidant that supports hair growth. Vitamin E helps improve blood circulation to your scalp, ensuring hair follicles have the oxygen and nutrients needed for optimal hair growth.


Nuts are a tasty and convenient addition to your diet that contains various nutrients essential for hair growth. In addition to being rich in vitamin E, nuts also provide zinc, essential fatty acids, and a variety of B vitamins. A deficiency of any of these crucial vitamins and nutrients can lead to hair loss. In addition to promoting healthy hair growth, eating nuts offers other health benefits, including reducing inflammation and lowering the risk of heart disease.


Seeds are a great way to get nutrients vital for hair growth in a delicious, low-calorie snack. Seeds are a good source of vitamin E, selenium, and zinc. Some seeds also provide omega-3 fatty acids. While seeds and nuts are a great way to ensure the health of your hair, you should eat a mixture to get the widest variety of nutrients.


Meat is a main staple of many American diets and a source of nutrients that may promote hair growth. The protein found in meat encourages hair growth and helps strengthen and repair hair follicles. Red meat is rich in a type of iron that is easily absorbed by the body. Your body uses iron to help your red blood cells deliver oxygen throughout the body, including your scalp and hair follicles.


Oysters are one of the best food sources of zinc, a mineral that supports hair growth and repair of the follicles. Research has found that a lack of zinc may lead to a hair loss condition known as telogen effluvium. This common type of hair loss is usually reversible by taking a zinc supplement. However, taking too much zinc can be toxic, so getting zinc from foods like oysters is safer than taking supplements.

Eat Healthy for Healthy Hair

Many factors are involved with maintaining a thick, full head of healthy hair. We often neglect to consider how diet affects the health of our hair. However, if your diet lacks a specific mineral or nutrient, issues with your hair are often the first sign of a problem.

At LH Hair, we take pride in providing our clients with solutions for their hair issues. Whether you are concerned about changes in the texture of your hair or you're dealing with thinning hair and hair loss, our team of experts can help. To learn more about foods that promote healthy hair growth, contact us today to schedule your FREE initial consultation.