How to Eat Your Way to Healthier Hair

Protein-Rich Foods:

Hair is primarily composed of a protein called keratin. Including sources of high-quality protein in your diet, such as lean meats, poultry, fish, eggs, dairy products, legumes.

Omega-3 Fatty Acids:

Foods rich in omega-3 fatty acids, such as fatty fish, flaxseeds, chia seeds, and walnuts, can help nourish the hair follicles, reduce inflammation.

Iron-Rich Foods:

Iron is essential for hair growth, and a deficiency can lead to hair loss. Include iron-rich foods in your diet, such as lean meats, poultry, fish, lentils, beans, tofu, and fortified cereals.

Vitamin E:

Vitamin E is an antioxidant that helps protect hair cells from damage. Foods rich in vitamin E include almonds, sunflower seeds, spinach, avocados, and olive oil.

Biotin (Vitamin B7):

Biotin is a B-vitamin that is important for hair health. Foods like eggs, nuts, seeds, salmon, and sweet potatoes are good sources of biotin.


Zinc plays a role in hair tissue growth and repair. Include zinc-rich foods such as oysters, beef, pumpkin seeds, lentils, and chickpeas in your diet.

Vitamin A:

Vitamin A is crucial for the production of sebum, which helps keep the scalp moisturized. Include foods like sweet potatoes, carrots, spinach, and kale, which are rich in vitamin A.

Vitamin C:

Vitamin C helps the body absorb iron, a key nutrient for hair health. Citrus fruits, strawberries, bell peppers, and broccoli are good sources of vitamin C.


Collagen is a protein that provides structure to hair. Include collagen-rich foods such as bone broth, chicken, fish, and collagen supplements if needed.


Drink an adequate amount of water to keep your body and hair hydrated. Dehydration can lead to dry and brittle hair.