Not Just for Dinner! 20 Foods for Healthy Hair {Yummy!}

Your hair puts up with a lot, including heat styling, damaging dyes, and harsh UV rays. But deep conditioning treatments and supplements are expensive. What’s the solution? Bring the life back into your scalp and hair using healthy foods. They can be good sources of the vitamins and minerals your scalp, follicles, and strands need. And healthy eating can be great for the rest of your body, too. Best of all, many of the items on the following list are great for your budget.

Food Options for Healthy Hair

#1 – Greek Yogurt:

Greek Yogurt
via Health Line

Protein is necessary for hair growth. If your body is lacking in protein, it will use up every bit of it, leaving very little for your hair to use. Greek yogurt is high in protein, making it a great option to replace what you’re lacking. This is especially true for those who prefer a meatless diet.

#2 – Swiss Chard:

Swiss Chard
via Sweet Corn Organic Nursery

Ingesting biotin is much more effective for hair strength and growth than using it in a shampoo. Swiss chard has high amounts of this vitamin, as well as Vitamins A and C for healthy sebum production. This keeps your hair soft as well as strong.

#3 – Pumpkin Seeds:


Researchers from Pusan National University have recently completed a study of hair loss. They tested the effects of pumpkin seed oil on men with mild to moderate hair loss with positive results. This means that millions of men and women can treat this issue at home by eating pumpkin seeds.

#4 – Salmon:

via Hair Boutique

Since salmon is packed with Omega-3 fatty acids, hair experts feel it is one of the best foods for your hair. It is also high in Vitamin D, which is essential for the health of your scalp and hair. This is especially true during the winter months, when your sun exposure may be limited.

#5 – Spinach:

via Medical News Today

There are many benefits to eating dark green, leafy vegetables like spinach. It is rich in Vitamin C, which helps build collagen. It contains Vitamin A for hair growth. Spinach is also high in iron, which can help to prevent hair loss.

#6 – Carrots:

via The Health Site

Since carrots are a great source of Vitamin A, carrots can help reduce hair loss and stimulate growth. Vitamin C and E also to improve blood flow to your scalp, which can slow graying. It doesn’t matter how you eat or drink them, as long as they are a part of your daily meals.

#7 – Oats:


Dr. Alan Christianson, NMD, believes oats to be one of the best sources of nutrients for your hair. Oats are high in biotin, zinc, copper, molybdenum, and manganese. Together, these nutrients give you strong hair, promote growth and prevent hair loss.

#8 – Sweet Potatoes:

Sweet Potatoes
via Doctor OZ

TV’s Dr. Oz recommends sweet potatoes for hair for a few reasons. Sweet potatoes contain high levels of Vitamin A and beta-carotene. Together, these can fight damage, add moisture, reduce dandruff, and stimulate hair growth. Sweet potatoes are also good for your body and skin and can be used as masks or toners if you don’t like the taste.

#9 – Almonds:

via Live Strong

Along with promoting hair growth, almonds can protect against diabetes and heart disease. They are also recommended to aid in weight loss. This is because almonds contain a wide variety of vitamins and minerals. The most important of these is magnesium, which is essential for healthy hair.

#10 – Eggs:

via Style Craze

The benefits of eggs for hair health seem endless. They are high in protein, essential fatty acids, and vitamins. Plus they are cheap to buy. They can be a great addition to your daily meals or made into a nourishing hair mask for all hair types.

#11 – Avocado:

via New Health Guide

Adding avocado to your diet is another way to increase your hair health. It can increase the shine and growth, as well as reducing any hair loss you may be suffering from. It can also reduce split ends and add moisture to dry hair. Hair masks, deep conditioning, and hot oil treatments are other uses for avocados.

#12 – Trout:

via Dove MED

Along with being a good source of protein, which is essential for hair, eating trout is great for the whole body. Trout are high in essential fatty acids, both Omega-3 and Omega-6. They are also rich in potassium, phosphorus, B-vitamin complex, and selenium. And it is tasty enough to eat every day.

#13 – Lentils:

via India Times

If your health has led to hair loss, lentils may be the answer you’ve been seeking. They are rich in iron and folic acid, which can increase the oxygen flow to your scalp. This will improve circulation in your hair follicles and stimulate growth. They are also a good source of protein.

#14 – Garlic:


Garlic has been recommended for years to treat various ailments. These include the common cold, fungal or bacterial skin infections, and even cancer. Then a study by Iran’s Mazandaran University of Medical Sciences showed promising results. They found that applying garlic gel to bald areas increased hair growth in 95% of those tested. Best of all, you may see results in only 1 month.

#15 – Chicken:

via Organic Facts

Because protein can keep hair strong and reduce hair fall, chicken is one of the best foods for healthy hair. It is also one of the leaner meats, which makes it a great option for those trying to live a healthier lifestyle.

#16 – Strawberries:

via Strawberri Curls

Strawberries are natural cleansers. This is because they are rich in Vitamin C, antioxidants, and exfoliates. They are also a natural moisturizer, great for soft, shiny hair. These little red fruits are also rich in ellagic acid, folic acid, and Vitamins B5 and B6. Together, these can reduce hair thinning and add volume.

#17 – Oysters:

via Healthy Hair Body

Having zinc or Vitamin B-12 deficiencies are linked to hair loss. Low iron levels could lead to increased follicle sensitivity, which reduces hair growth. Since oysters are one of the foods high in all of these areas, they are a great food choice for the health of your hair.

#18 – Blueberries:

via Beauty Epic

It seems there is nothing these little berries can’t do. They are great for weight loss, skin care, and yes, even hair care. They increase blood flow and circulation to stimulate hair growth. Blueberries contain anthocyanidins which strengthen hair follicles. And they can even slow down your hair’s aging process, which means less gray strands.

#19 – Sunflower Seeds:

Sunflower Seeds
via DIY Health Remedy

Adding a handful of sunflower seeds to your diet can be a good source of protein, vitamins, and minerals. Along with improving your hair’s growth, they contain oils that keep it glossy. These seeds can also add strength to your strands, reducing brittle hair that leads to split ends.

#20 – Cinnamon:

via Style Craze

Like the rest of your body, your hair needs proper circulation to be strong and healthy. Cinnamon can keep blood flow at the proper levels, which can stimulate hair growth. You can mix it with honey and olive oil for a nourishing scalp cleanser. You can also add it to your conditioner for a quick, overnight hair lightener.

Food for Healthy Hair Final Thoughts

Store-bought hair treatments can be expensive and filled with unwanted chemicals. This is unnecessary since there are natural foods that can give you the healthy hair you want. These foods are rich in vitamins and minerals that are essential for hair growth. They can also aid in cell and tissue repair. With so much going for them, there is little reason to look outside your kitchen to keep your hair looking great. If you are looking for more hair care articles check out our hair care buyer’s guides.