Eat Your Way to Stronger, Shinier and Softer Hair

Foods to eat for healthier hair

Just like other parts of our body, your overall health shows in your hair. What you eat plays a key role in having strong and healthier hair. There are a lot of foods you can eat to make your hair spectacular. All options I discuss are gluten-free and there are vegan and vegetarian selections under each section.

I’m including some information on what foods to eat for healthier hair and why each one is helpful. These are all plant-based nutrition sources.

Foods to Eat for Healthier Hair


Hair is made up of protein so make sure you have enough of it in your diet. If you’re not getting enough in your diet, your hair may become dry, brittle and weak, and extremely low protein diets may result in hair loss.

Eat these: Legumes such lentils, chickpeas, beans, and tamarind, or nuts like Brazil nuts and almonds


Iron is essential for your hair’s health and having too little is one of the major causes of hair loss. Not enough iron disrupts the nutrient supply to your hair follicle, affecting growth and may cause shedding.

Eat these: Lentils, raisins and green leafy vegetables such as spinach, kale, broccoli and salad greens


Omega-3 fatty acids are essential because your body doesn’t make it, so you must get it through your diet. Omega-3 helps keep your scalp and hair hydrated.

Eat these: Flax seeds or flax oil, pumpkin seeds, avocado, and walnuts

Vitamin A

You need Vitamin A to make sebum, which provides a natural conditioner for a healthy scalp. Without enough sebum, you may have dry hair or itchy scalp, or both. The best sources are fruits and vegetables.

Eat these: pumpkin, carrots, sweet potatoes, yams, orange and yellow bell peppers
and coconut.

If you have oily hair, you may produce too much sebum, which you can balance by eating Vitamin B rich foods (listed on the next pag

Vitamin B

Vitamin B works to regulate the overproduction of sebum in your glands that cause greasy hair and skin.

Eat these: Nuts, cauliflower, carrots, kale, spinach, kohlrabi, avocado, lentils, chickpeas, and beans

Vitamin C

Vitamin C helps produce collagen that strengthens your hair.

Collagen helps your body absorb iron, which helps your hair get the benefits from iron. The best sources are fruits and vegetables.

Eat these: Blueberries, kiwi, papaya, strawberries, broccoli, and sweet potatoes.

Vitamin E

Vitamin E protects your hair and skin from sun damage.

Eat these: Almonds, avocado, spinach, palm oil, butternut squash, sweet potato and
wheat germ.

Foods to eat for healthier hair - Kohlrabi
Foods to eat for healthier hair - Popcorn


Biotin is a water-soluble Vitamin B. If you don’t have enough, it can cause brittle hair and possibly hair loss.

Eat these: Almonds, whole grains such as brown rice, popcorn, barley and bulgur, nuts and nut butter

Zinc and Selenium

Zinc and selenium are needed to help protect your scalp. A lack of zinc can lead to a flaky scalp and potential hair loss.

Eat these: Garlic, chickpeas, wheat germ, and seeds such as pumpkin, sesame, and squash

I can’t think of a better way (well happier) to great hair than through food!

Check out some more of my ways to keep your hair healthy.

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