Foods For Healthy Hair

Most foods for healthy hair are easy to add to your daily diet. The nutrients these foods provide build strong, lustrous hair. Hair growth begins in the hair follicles. Ensuring these nutritional building blocks are available to follicles is key to improving your hair. Learn how to keep hair healthy by providing top quality nutrition every day. Changing your diet by including healthy foods  won't yield immediate results though. Unlike skin, which reacts within days to nutritional changes, hair needs a few months to reflect dietary improvements.

The best beauty tips for hair health begin with the basics. Eat a varied, balanced diet that includes the following nutrients. Don't follow an extreme regimen or severely restrict caloric intake which starves your body of critical nourishment. Nutrients alone can't compensate for other unhealthy habits such as smoking, excessive drinking or lack of rest and exercise. Don't expect a multi-vitamin and mineral pill to work miracles if your overall lifestyle is unhealthy. If you want lustrous locks include the following foods for healthy hair in your daily diet and learn how to have healthy hair that lasts a lifetime.


Keep your tresses strong and lovely with adequate protein. Hair consists mainly of the protein keratin. It makes up the hair shaft, root and follicle which is the critical hair growth engine. Protein is necessary to grow each new strand of hair. When protein is lacking new hair grows more slowly. Without sufficient protein your body slows or stops hair growth to preserve protein for more vital functions. When protein is missing over a long period of time, growing and keeping healthy hair becomes impossible.

Eat Quality Foods For Healthy Hair

Learn how to grow healthy hair with specific foods. Super charge your daily diet with a variety of foods for healthy hair such as protein-rich eggs, lean meats, poultry, dairy, fish, nuts and legumes. As an added bonus many of these foods not only provide excellent sources of protein but contain other important nutrients for hair health such as B vitamins, omega-3 fatty acids, zinc and vitamin D. These specific vitamins may improve thinning hair by promoting hair follicle growth.

Healthy Fats

Omega-3 fatty acids not only help you grow beautiful and healthy hair but they're also necessary for optimal brain function. Don't avoid this healthy fat. Your body can't make it so it must be obtained through the foods you eat. Proteins make up about 97% of your hair and omega-3s the remaining 3%. These essential fatty acids are found in the natural oils responsible for keeping hair healthy and hydrated.

Even if you're watching calories, be sure to include foods for healthy hair that contain omega-3 fatty acids in your daily diet. Avocados, walnuts, flax seeds and cold water fish like salmon and tuna are especially high in this nutrient. Follow this healthy hair care tip not only for great looking hair but for overall better health too.

Vitamins A, C and E

Three important vitamins for hair health are A, C and E. Vitamin A is a powerful anti-oxidant that protects hair from free radical damage. It also promotes healthy hair by encouraging natural oil production that keeps hair hydrated and moisturized. The link between vitamin deficiency and hair health is especially pronounced with vitamin A. Insufficient vitamin A often results in a dry, itchy scalp. Vitamins C and E are equally necessary for hair health. They support the intricate network of capillaries that deliver nutrients to the all-important hair follicles.

Most fruits and vegetables supply natural sources of A, C and E. Foods for healthy hair include blueberries, strawberries, cantaloupe, apricots and mangoes which are especially rich in these vitamins. For extra nourishing vegetables look for dark leafy produce, sweet potatoes, spinach, carrots and broccoli.

B Vitamins

The following nutrients belong to the B vitamin complex. They promote healthy hair growth by supporting scalp circulation and follicle development. Pantothenic acid and biotin in particular are two vitamins healthy hair requires. They are often added to hair care products to improve hair strength and elasticity. Make sure you're eating enough foods for healthy hair every day to replenish these water-soluble vitamins. One healthy hair tip is to eat a variety of foods from both animal and plant sources to obtain sufficient B vitamins. But before adding any supplements to your diet check with your doctor first.

  • B1 – thiamine
  • B2 – riboflavin
  • B3 – niacin
  • B5 – pantothenic acid
  • B7 – biotin
  • B8 – inositol
  • B9 – folic acid

Vitamin D

A list of tips on healthy hair wouldn't be complete without mentioning new developments in vitamin D hair research. Recent tests indicate vitamin D is a very beneficial vitamin for healthy hair growth. It appears that hair follicles contain specific vitamin D receptors that contribute to follicle health and longevity. The exact nature of its' role is still unknown but tests show vitamin D stimulates hair growth in animals. Foods for healthy hair that contain vitamin D are cod liver oil and fortified dairy products. The best natural source of this nutrient is simple sunlight. Usually 20 minutes or so of direct exposure is enough for the body to synthesize a sufficient daily dose. Excessive amounts of vitamin D can cause side effects so be sure to discuss the best dosage for you with your doctor.    

Healthy Hair Advice

Beautiful, good looking hair needs a solid foundation of nourishment from the foods you eat. This is the best natural hair treatment. No amount of expensive hair care products can deliver beautiful hair if your diet is lacking in nutrients. But before you make major changes to your diet or start adding supplements, check with your doctor first.            

Similarly, if you experience any sudden change in essentially healthy hair, such as hair loss or dryness, it's time to seek medical attention. Don't self-diagnose and medicate a symptom. A change in hair condition may be a sign of another more pressing medical issue which needs to be addressed by a doctor.

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