10 Best Beauty Foods for Healthy Hair

You are what you eat, I know I’ve heard that a thousand times. But instead of taking it literally (am I cake?), I’ve recently started understanding that how we look is a direct result of what we eat. The appearance of skin, nails and hair are all dependent on what comes from the inside.

You may have noticed that your hair grows faster in summer, when your fresh fruit and vegetable intake is higher than in winter. There are other factors involved, of course, but certain foods are better for your hair than others, and some even help it grow or get thicker. Read on to find the best foods for healthy hair!

10 Foods for Healthy Hair

1. Salmon

Protein and Vitamin D are both crucial for strong hair, and salmon has them both. More than that, the omega-3 fatty acids inside this delicious cold water fish are also found naturally in the hair shaft, keeping the scalp hydrated and healthy. 

Astaxanthin, which imparts the beautiful color to wild salmon, may improve hair growth and health. Avoid farm raised salmon as these are loaded with chemicals and none of the nutritional benefits of wild salmon.

Try this: Pesto Baked Salmon from Hello Glow

2. Blueberries

Here’s your excuse to eat as many of these tasty fruits as you like: the vitamin C in them helps produce collagen, which in turn strengthens the capillaries that supply hair shafts. They’re also packed with numerous antioxidants, which protect from premature aging.

Try this: Wrinkle fighting coconut water, kale + berry smoothie

3. Lentils

These lovely fellows are filled with iron-rich protein, which is important in (hair) cell growth. This is especially recommended to vegetarians, who may be lacking in iron normally found in beef, turkey, chicken or pork.

Try this: Red Lentil Dhal with Turmeric

4. Sweet potato

The deficiency of beta-carotene can lead to dry, dull, dandruff-prone hair. You can find this in sweet potatoes, which will also give hair growth a boost.

Try this: Sweet Potato Quesadilla with Goat Cheese and Apples 

5. Walnuts

Rich in biotin, Vitamin E and omega-3 fatty acids, these nuts protect your hair from sun damage and they prevent hair loss. They also contain copper, which keeps your hair’s natural, rich color.

Try this: Homemade Walnut Butter

6. Spinach

Leafy greens such as spinach is nutritious and filled with antioxidants. It’s also a source of iron, the lack of which causes hair loss and damage.

Try this: Strawberries & Cream Smoothie Bowl

7. Pumpkin

This seasonal treat contains vitamin A, which is responsible for sebum (oil) production. This acts as a natural conditioner for hair and promotes a healthy scalp. Lack of sebum leads to an unpleasantly dry, itchy scalp.

Try this: Healthy Pumpkin Pie Smoothie

8. Eggs

Egg whites contain biotin, which fights against brittle hair and hair loss. Eggs are also rich in cysteine, which is detoxifying and increases the thickness of hair strands.

Try this: BLT Egg Cups

9. Oats

Start the day with a good oat breakfast, which is rich in silica. This mineral makes your hair more durable and strong, but also silky and healthy.

Try this: Overnight Apple Butter Oatmeal with Hazelnuts or Overnight Chia Oats – 3 Ways for Summer

10. Greek yogurt

Pantothenic acid, aka Vitamin B5, is often found on hair product labels. It’s also found in Greek yogurt, together with Vitamin D, both of which are linked to hair follicle growth.

Try this: Grilled Peaches with Honey Almond Yogurt

This post was medically reviewed by Dr. Jennifer Haley, a board-certified dermatologist with extensive experience in medical, cosmetic and surgical dermatology. Learn more about Hello Glow’s medical review board here. As always, this is not personal medical advice and we recommend that you talk with your doctor.