The 5 Best Foods for Healthy Hair, According to Dietitians

It's the nutrients, not necessarily specific foods, that you should focus on for healthy hair.

The secret to healthier hair doesn't necessarily involve a mask, oil, or specialty shampoo. While these topical products can improve the look and feel of your hair, the key to hair health may be in your kitchen. Yes, what you eat has a direct effect on the length and strength of your hair.

What you eat affects your overall health — and that includes your hair health. “Your diet gives your hair the building blocks to support healthy hair growth and maintenance,”  says Dawn Jackson Blatner, registered dietitian and author of The Flexitarian Diet. “With the right nutrients, hair can be strong and shiny. If you notice thinning, dry, or brittle hair, it can be a clue that your diet and lifestyle need an adjustment.” Learn which foods to choose to keep your hair in tip-top shape.


What Foods are Good for Healthy Hair?
The truth is, there is not one ’best’ food—or even multiple best foods—for healthier hair. However, there are certain foods that contain specific nutrients proven to be effective in promoting healthier hair. If you incorporate some of the following foods into your diet, you’ll be able to reap the research-backed hair health benefits of nutrients such as biotin, vitamin C, and protein.

Eggs
Typically touted as an "eggcellent" source of protein, eggs are also rich in hair-strengthening biotin. “Biotin is a nutrient that enhances the production of keratin, a protein that is needed to help keep nails strong and help hair grow,” explains Bonnie Taub-Dix, R.D., creator of BetterThanDieting.com and author of Read it Before You Eat It - Taking You from Label to Table. Eggs are one of the most affordable sources of protein, and they also happen to be great for your hair. One egg contains 6 grams of protein, plus biotin, both known for their hair growth-boosting potential.


Nuts and Seeds
Nuts and seeds are small but mighty ways to pack in a lot of hair-growth promoting nutrients into almost any meal or snack. Add sunflower seeds to your favorite salad or drizzle sunflower butter on toast for a sizable serving of protein and iron. Flax seeds are a great source of omega-3s, and you can add them to almost everything. Sprinkle them on smoothies or warm grain bowls. Omega-3s are a star nutrient when it comes to hair growth, and flax seeds are an easy way to get a vegan omega boost sans fish. Nuts are a great source of some of the essential nutrients for hair growth — and almonds are no exception. Almonds are a hair health powerhouse. "They contain protein and vitamin E which are important for stimulating hair growth," says Taub-Dix, R.D. The healthy fats and protein in almonds have a direct effect on hair growth and strength, while vitamin E, a potent antioxidant, preserves the fat content in the hair and may prevent hair loss.

The vitamin E, healthy fat, and protein in almonds work together to nourish hair follicles and encourage growth, resulting in thick, healthy hair. If you're not a fan of plain almonds, you can always try almond oil, almond flour or meal, or almond butter.

Salmon
Load up on the healthy fats in salmon to keep your hair extra shiny. "Fish, particularly fatty fish, are rich in omega-3 fatty acids — [which are] important for your heart health as well as for your hair. These fats help to keep your hair supple," says Taub-Dix, R.D. In fact, research shows that the fats in hair degrade over time with exposure to chemicals (like highlights), frequent washing, and environmental factors (thanks, sunlight). Adding healthy fats, like omega-3s, to your plate ensures that your hair will have plenty of fats for optimal shine, strength, and manageability.  "Here's a food that boasts both protein and biotin, both helpful for hair," says Amy Gorin, MS, RDN, a plant-based registered dietitian and owner of Plant-Based Eats in Stamford, CT.

​Salmon also contains those oh-so-important omega-3 fatty acids. Meaning, this one fish ticks off three essential nutrients for hair growth.

Leafy Greens
Leafy greens are excellent for digestion and glowing skin, as well as strong hair. "Leafy greens, like spinach, contain folate and iron, [which are] important for maintaining a healthy blood supply to your hair," explains Taub-Dix, R.D. Research shows that iron is involved in many processes within the hair follicle, which explains why hair loss is a common symptom of iron deficiency. Brussels sprouts have diverse nutritional benefits that make them stellar food for hair growth. A cup of Brussels sprouts meets your daily vitamin C requirements. Vitamin C helps to form collagen as well as helps with plant-based iron absorption. It's also an antioxidant that combats oxidative stress. So vitamin C has multiple roles in maintaining healthy hair.

It's important to note that leafy greens contain non-heme iron, a plant-based form of iron that isn't as easily absorbed as heme iron (aka the kind in animal foods). Include a mix of heme and non-heme iron sources in your diet to protect against a deficiency.

Lentils
If you're looking for one macronutrient that is most important to hair health, protein is likely the answer. Lentils are a great source of dietary protein, which provides structure to the hair. In the body, protein is broken down into biotin, which supports healthy hair, skin, and nails. "Include protein at each meal and snack to keep hair follicles strong," advises Blatner-Jackson, R.D. "A cup of lentils has 18 grams of protein plus 7 milligrams of iron. You'll maximize iron absorption if you eat lentils with a vitamin C-rich food, such as Brussels sprouts." Plant-based eaters will want to pay special attention since they're at risk for not eating enough protein and iron — key nutrients for healthy hair growth.

Aim to incorporate a variety of protein sources in your diet to get a balance of amino acids, the building blocks of protein (and hair).


Vitamins and Nutrients In the Best Foods for Hair Growth

• Protein: "Protein is vital for healthy hair, and while a protein deficiency isn't common in the United States, people who are vegan or trying to reduce their meat consumption need to pay more attention to their protein intake," explains Cassetty.
• Biotin: Biotin is one of the most well-known hair nutrients for a reason, according to Cassetty. "A deficiency can promote hair thinning and loss. Women who are pregnant or breastfeeding are at higher risk for deficiency [due to impaired absorption during pregnancy],"she says. Biotin is also found in some of the best shampoos for hair growth as well.
• Vitamin A: "Low vitamin A status is associated with hair loss in animals, but too much vitamin A is also tied to hair loss in humans. Appropriate vitamin A intake can help maintain the health of cells that surround the hair follicle, which is needed for healthy hair growth," explains Cassetty.
• Vitamin C: Here's a fun fact: Vitamin C stimulates collagen, which is a main component of keratin, the type of protein that makes up your hair.
• Iron: An estimated 10 million people in America live with iron deficiencies — a key nutrient for healthy hair growth. "An iron deficiency can produce hair loss, and iron deficiency isn't that uncommon. It's associated with certain GI conditions, a vegan diet, an unhealthy diet, and a heavy period," says Cassetty.
• Omega-3 fatty acids: "The phenomenons of [psychological] stress, inflammation, and oxidative stress may contribute to hair thinning, so antioxidants and anti-inflammatory compounds, [such as] omega-3 fatty acids, may help to promote healthy hair," and hair growth, says Cassetty.

Now that you better understand how important nutrition is for your hair health, it's easy to see why the best way to make sure you're getting everything you need in your diet is to focus on the foods that help hair growth. Just keep in mind that nutrition is just one piece of the healthy hair pie. So if you feel like you're losing more strands than usual, or just aren't growing hair as fast as you'd like, it's best to consult an expert. Schedule an appointment with a trichologist, a type of specialist who can evaluate your hair and scalp for issues and recommend treatment, or your doctor who can look into any potential underlying health issues related to hair loss.

How to Incorporate Hair-Healthy Foods Into Your Diet
Adding these groups of nutrient-dense foods into your diet can be relatively simple and delicious. There are various sources for each nutrient, so you can find options that you like and that also meet your nutrition needs. Some ideas include:

• Grain Bowls: Amp up your easy lunch or dinner dish rotation with grain bowls. Choose your favorite base (such as brown rice, quinoa, or barley), add a protein (salmon, lentils, or chicken breast), and dress it up with crunchy veggies, a savory salad dressing, and some salty nuts.
• Smoothies: Incorporate frozen strawberries, spinach, and almond butter into your favorite smoothie recipe for a healthy hair blend. Transform your go-to smoothie recipe into a creamy, satisfying treat with fresh avocado.
• Toast: Whip up some avocado toast on sourdough or whole grain bread or slather a slice with almond butter. Want a gluten-free option? Swap bread for a few "slices" of roasted sweet potato.
• Keep it Simple: Hair-healthy foods like strawberries, eggs, and almonds are easy to snack on without adding anything extra. For a super satisfying snack, halve an avocado, sprinkle it with salt and pepper, and eat with a spoon.

If you need individualized meal ideas or support, consider consulting a physician or registered dietitian nutritionist to get a personalized recommendation