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The Connection Between Nutrition and Healthy Hair: Hair-Friendly Foods To Incorporate Into Your Diet

All of us want thick, shiny, and healthy hair. But have you ever thought about the role your diet plays in achieving it? Yes, it’s true. We are what we eat. So it comes as no surprise that the foods that we consume impact not only our overall health, but also the health of our skin, nails, and hair. If you’ve been struggling with hair that is prone to breakage, shedding, and lacks shine, and it seems like no product is doing the trick, then it may be time to take a look at your diet. Here are some hair-friendly foods that you’ll want to incorporate.

How Nutrition Affects Your Hair

Before we give you a list of all of the food you want to eat, let’s first take a look at how nutrition affects the health of our hair. Your hair is made up of protein. So the foods you consume play a significant role in providing the necessary building blocks for your hair strands. In addition to that, in order to grow strong and healthy hair, your body also requires a wide range of vitamins and minerals. Nutritional deficiencies can lead to hair loss, thinning, and dullness. That’s why it’s so important to make sure you get all of the nutrients that you need.

Hair-Friendly Foods

Now that you know why nutrition is so important in the health of your hair, let’s actually discuss the types of foods that you want to incorporate into your daily diet.

Protein-Rich Foods

As mentioned earlier, hair is made up of protein, and consuming adequate amounts of protein is crucial for strong and healthy hair. Foods such as beans, nuts, seeds, tofu, lentils, and quinoa are excellent plant-based sources of protein that you can incorporate into your diet.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that play a vital role in hair health. They help to keep your scalp hydrated and promote hair growth. Foods such as flaxseeds, chia seeds, and walnuts are great sources of omega-3 fatty acids that can improve your hair’s health.

Iron-Rich Foods

A key component in delivering oxygen to your cells, particularly the ones that promote hair development, is the mineral iron. Iron-rich foods including spinach, lentils, fortified cereals, and pumpkin seeds should be consumed regularly to prevent iron deficiency anemia, which can result in hair loss. 

Vitamin C

Collagen is necessary for the growth of healthy hair, and vitamin C, an antioxidant, helps to increase its production. Vitamin C plays a critical role in the maintenance of healthy hair since it also promotes iron absorption. Vitamin C-rich foods that help encourage healthy hair growth include oranges, kiwis, strawberries, tomatoes, and bell peppers.


Biotin is the famous water-soluble vitamin that promotes healthy hair growth. But did you know that biotin is also called vitamin H? Consuming foods high in biotin, such as nuts, seeds, sweet potatoes, avocados, and spinach, is essential to prevent biotin deficiency and hair loss caused by it.


Zinc is a mineral that is essential for healthy hair growth and maintenance. Zinc-rich foods like pumpkin seeds, lentils, chickpeas, and fortified cereals are essential to preserving healthy hair and skin because zinc deficiency can cause various problems.


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