7 Foods To Lay on For a Healthy Hair
Diet and Nutrition Health

7 Foods To Lay on For a Healthy Hair

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All of us wish to have healthy and soft hair, irrespective of our age. We resort to the use of shampoos, conditioners, and oils of various kinds to promote the quality of the strands. The fact about the longevity and the quality of the hair is that it depends on a variety of reasons ranging from age, genetics, water consumptions, climate, stress, and anxiety. However, one of the imperative factors that affect hair growth and smoothness is our diet.

What we consume on a daily basis dramatically impacts every aspect of our body, including the health of the hair. Thus, you must inculcate those foods in your diet that shall prove to be a boon for them. This article intends to provide you with a list of foods you can lay your hands on to ensure your hair remains in the best condition.


The hair follicles that we have in our body are mostly made up of proteins. This calls for the importance of the existence of proteins in our diets. The consumption of an adequate amount of protein stimulates hair growth and reverses the dreadful process of hair loss. Eggs being one of the best sources of proteins, can help promote the health of the hair manifold.

Besides proteins, eggs are also good sources of biotin, which further help in the enhancement of the strength of the hair. Since biotin is important for the growth of a hair protein known as the keratin, it becomes extremely necessary for the growth of the hair. Those suffering from a deficiency of biotin in their diets can turn to the consumption of eggs on a consistent basis. Eggs also contain certain other nutrients that are good for hair, with the likes of zinc and selenium. 


The main reason why fishes are necessary for the promotion of healthy hair is that they are rich in omega-3 fatty acids. A study suggests that they have the capability of providing density to the hair, which aids in the prevention of hair loss. Some of the varieties of fishes that contain a good amount of omega-3 include salmon, mackerel, and herring. Those who prefer not to eat fishes can derive similar benefits out of consuming the fish oil.

The problem of thinning hair becomes prevalent among men and women alike with the increase in age. You can prevent this from happening to an extent if you make fishes a regular part of your diet. Apart from omega-3 fatty acids, fishes provide a healthy dose of proteins, vitamin B, and vitamin D3 to the body. These nutrients also help in making the hair strands stronger. 

7 Foods To Lay on For a Healthy Hair

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Being a good source of Vitamin E, avocados provide strength to the hair follicles. Similar to how vitamin C functions, vitamin E combats the oxidative stress and removes the free radicals from the body. Hence, it acts as an antioxidant that helps in the growth of the hair. Apart from aiding the health of the hair follicles, vitamin E present in the avocados protects the scalp from potential damages, which can become the reasons for poor hair quality and a decrease in the hair follicles, if not treated. 

The richness of fatty acids makes avocados even more imperative for the health of the hair. Since the body can not produce these fats on its own, the dietary method becomes the sole option to get these. Make sure you consume it regularly, owing to which you shall be able to prevent the thinning of the hair and hair loss.


Although berries are delicious when it comes to taste, they are even more beneficial for the wellbeing of the overall body. Berries such as the blueberries, raspberries, strawberries, and cranberries, are great antioxidant foods which means they are rich in vitamin C. Due to this, the consumption of berries can help you prevent the accumulation of harmful molecules like the free radicals in the body, which are responsible for damage to the hair.

The body requires collagen, a protein that allows the hair to protect itself from the suffering of brittleness, and breakage. According to an article, berries help the body produce them efficiently and provides a great deal of strength to the hair. Besides, the vitamin C present in the berries enables the body to absorb iron from the foods you eat, which further gives a boost to the growth of hair.

7 Foods To Lay on For a Healthy Hair

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Found primarily in the water bodies, oysters are a popular food item in the coastal areas of the world. It consists of almost all the necessary nutrients that the body requires. However, oysters are one of the richest sources of zinc, which allows for the generation of a hair repair cycle in the body. A lack of it in the diet might become the reason for the onset of a common form of hair loss, called as the ‘telogen effluvium’.

A study found out that zinc helps in the reversal of the hair loss caused by a multitude of reasons. However, it is important to note that excessive consumption of zinc might actually prove to be detrimental for the overall health. It is thus best if you avoid consuming high doses of zinc supplements and keep the method of intake of zinc through the way of natural foods. Oysters are notably one them.


There are certain compounds available in soybeans that provide agility to the hair follicles. One of the prominent of these goes by the name of spermidine. A study was conducted on 100 people, to find out the effects of a spermidine-rich diet and its relation with prolonging a phase of good hair growth, known as the anagen phase. The results came out to be positive, showing a direct relationship between the two. Thus, soybeans can be added to the diet to increase the strongness of the hair follicles.

There is a lot of research impending about the use of spermidine in hair growth. The initial findings seem to favor the idea that adding soybeans to your diet can give you a good dose of proteins and promote the quality of the hair with time.


Ranging from sunflower seeds, chia seeds, and flaxseeds, the seeds consist of all the important nutrients that assist in the strengthening of the hair. These include vitamin E, zinc, and selenium. An article suggests that some seeds, such as the flaxseeds, are also good sources of omega-3 fatty acids. Despite the fact that the fatty acids are used up by the body more efficiently if they come from fishes, the existence of a multitude of nutrients altogether makes seeds beneficial for healthy hair. 

7 Foods To Lay on For a Healthy Hair

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The sunflower seeds particularly provide vitamin E as well as vitamin B, both of which are necessary for boosting hair growth. Chia seeds, on the other hand, have a good amount of omega-3 fatty acids in them, which plays a vital role in encouraging the growth of the hair. Flaxseeds contribute to the nourishment of the hair due to their high protein content. In order to gain all these benefits altogether, it is preferable you consume a mix of these seeds on a daily basis.

Another product that ensures the health of hair follicles is caffeine. Having a delicious piece of dark chocolate every day can also help promote hair growth. It does that by stimulating the blood circulation in the scalp. It is rich in minerals like zinc, copper, and iron and promotes cell renewal growth process. So, make that chocolate box your guilty pleasure for numerous health benefits.

It is solely up to us how much our hair last. Taking proper care of them can ensure their longevity. This makes the diet play a vital role in our lives to enhance the growth of the hair. Since you now have a proper list of foods that nourish the hair, begin by adding them to your diet today and stick with them on a regular basis for the best results.

Author Bio: Jessica Smith

Jessica is an avid reader who enjoys getting lost in the world of books. Holding on to her passion for fitness, She Believes that a healthy diet is a key to healthy living.

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