Top 10 Foods for Healthy Hair

When it comes to healthy hair, it’s not just what you put on your hair it’s what you put in your body, too.

"Lather, rinse, repeat" may be standard advice, but shampoo and conditioner alone won't give you the healthy hair you crave. For the most luxurious locks possible, you'll need to step out of the shower, and into the kitchen.

Sound strange coming from a Beauty Consultant who sells Avon?  Everyone knows that you must have a healthy base to start with.  You have to have a healthy YOU before you start with anything.  I always feel act and look better when I eat healthy foods.  It all starts by taking care of yourself.  This requires eating the correct nutritious foods, or at least doing our best. 


Your hair grows about 1/4 to 1/2 inch every month and the foundation of all of our new hair, skin, and nail growth is the nutrients we eat.  If you eat a healthy diet, you will grow stronger and healthier cells throughout your entire body -- inside and out.

Healthy Hair Food No. 1: Salmon


When it comes to foods that pack a beauty punch, it's hard to beat salmon. Loaded with omega-3 fatty acids, this high-quality protein source is also filled with vitamin B-12 and iron.

Essential omega-3 fatty acids are needed to support scalp health.  A deficiency can result in a dry scalp and thus hair, giving it a dull look.

Vegetarian? Include one or two tablespoons of ground flaxseed in your daily diet for some plant-based omega-3 fats.



Healthy Hair Food No. 2: Dark Green Vegetables

Popeye the Sailor Man didn't eat all that spinach for healthy hair, but he could have. Spinach, like broccoli and Swiss chard, is an excellent source of vitamins A and C, which your body needs to produce sebum. The oily substance, secreted by your hair follicles, is the body's natural hair conditioner.

Dark green vegetables also provide iron and calcium.



Healthy Hair Food No. 3: Beans

Beans, beans, they're good for your ... hair?

Amazing, but yes, it's true. Legumes like kidney beans and lentils should be an important part of your hair-care diet. Not only do they provide plentiful protein to promote hair growth, but ample iron, zinc, and biotin. While rare, biotin deficiencies can result in brittle hair.


Healthy Hair Food No. 4: Nuts


Do you go nuts for thick, shiny hair? You should.

Brazil nuts are one of nature's best sources of selenium, an important mineral for the health of your scalp.

Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. They are also a terrific source of zinc, as are cashews, pecans, and almonds. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu.

Nuts are one of my favorite foods.  I bet you love them even more now. 



Healthy Hair Food No. 5: Poultry

Chickens and turkeys may have feathers, but the high-quality protein they provide will help give you the healthy hair you crave.

Without adequate protein or with low-quality protein, one can experience weak brittle hair, while a profound protein deficiency can result in loss of hair color.

Poultry also provides iron with a high degree of bioavailability, meaning your body can easily reap its benefits.



Healthy Hair Food No. 6: Eggs

When it comes to healthy hair, it doesn't matter whether you like your eggs scrambled, fried, or over easy. However they're served up, eggs are one of the best protein sources you can find.

They also contain biotin and vitamin B-12, which are important beauty nutrients.



Healthy Hair Food No. 7: Whole Grains

Sink your teeth into hearty whole grains, including whole-wheat bread and fortified whole-grain breakfast cereals, for a hair-healthy dose of zinc, iron, and B vitamins.

A whole-grain snack can also be a great go-to food when your energy is zapped halfway through the afternoon, and you've still got hours to go before dinner.



Healthy Hair Food No. 8: Oysters

Oysters may be better known for their reputation as an aphrodisiac, but they can also lead to healthy hair -- and who doesn't love that?

The key to their love and hair-boosting abilities is zinc -- a powerful antioxidant.

If oysters don't make a regular appearance on your dinner plate, don't despair. In addition to getting it from whole grains and nuts, you can also get zinc from beef and lamb.  This might be a big relief to many of you out their as it is to me.  I myself have never tried Oysters.  This just might be one more reason, or the only reason to try them. 



Healthy Hair Food No. 9: Low-Fat Dairy Products

Low-fat dairy products like skim milk and yogurt are great sources of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources.

For some healthy hair foods "to-go," try throwing a yogurt or cottage cheese cup in your bag when you head out in the morning to snack on later in the day. You can even boost their hair benefits by stirring in a couple of tablespoons of ground flaxseeds or walnuts for omega-3 fatty acids and zinc.



Healthy Hair Food No. 10: Carrots

Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision.

Since a healthy scalp is essential for a shiny, well-conditioned head of hair, you'd be wise to include carrots in your diet as snacks or toppings on your salad.

This one was a surprise to me.  I had always heard growing up how carrots helped your vision and now they also help promote a healthy scalp.  Glad carrots are one of my favorite foods. 


The Big Picture: A Balanced Diet for Healthy Hair


When it comes to foods for healthy hair and beauty, variety is the best way to go.

An overall balanced diet of lean proteins, fruits, and vegetables, whole grains, legumes, fatty fish like salmon and low-fat dairy will help keep hair healthy.
If you're tempted to drop pounds fast with the latest fad diet, it could leave you with less-than-healthy hair -- along with a growling stomach. Low-calorie diets are often low in some of the most important nutrients for healthy hair, including omega-3 fatty acids, zinc, and vitamin A. In addition to stunting hair growth and leading to dullness, super-low calorie plans may even cause hair loss.

Crash diets can affect the hair cycle.  Losing a significant amount of weight in a short amount of time can affect that normal hair rhythm. Two to three months later, you might notice a significant increase in shedding. This is a temporary problem that you recover from with a well-rounded diet

I have personally had many friends who have tried either a specific diet or crash diets.  They have done amazing with loosing the weight, but in the end the weight always seems to creep back on and the other parts of their body can suffer.  They are tired from lack of nutrition, they feel run down and they just don't look healthy.  It is necessary for our bodies to have a well-rounded diet and not neglect out bodies of certain proteins, fibers or nutrients it needs. 

I can honestly say that in my adult years I feel I eat very healthy.  I did my share of unhealthy habits and practices when I was younger and now I know the risks and how it can be hard on your body.  I am 37 and I have not been on a diet since I was in my 20's.  I am not saying I am the perfect weight or that I couldn't use a little "tightening' but I for personal reasons just do not like dieting. 

Thank you so much for reading!