Healthy hair comes from within: foods to eat for healthy hair

A wide variety of fruit and veggies can do all kinds of things for your body and your hair. I thought instead of doing a recipe, I would highlight the foods that can really make a difference regarding the health of your hair. While regularly washing, lathering, repeat will help your hair, the real way to healthy hair is through what you put into your stomach.


Salmon contains all kinds of essential omega 3 fatty acids as well as protein, vitamin b12, and iron. Omega 3 fatty acids are essential for every diet because our body cannot make them on its own. One of their roles in the body is scalp health. A deficiency in omega 3 fatty acids can result in dry, dull hair. If salmon doesn’t float your boat, flax seeds are chock full of omega 3 fats and can easily be added to all kinds of foods.

I have a great recipe for salmon here ->; maple glazed salmon

Dark Green Vegetables

Dark green veggies; like spinach, broccoli, and swiss chard, are excellent sources of vitamins A and C which your body needs to produce sebum.This is your body’s natural hair conditioner. It is an oily substance secreted by your hair follicles. In addition to vitamins A and C, these vegetables are also great sources of calcium and iron.

I have a great recipe that includes all of these greens here ->; Spanakopita (greek spinach pie. this recipe is just for the filling which is my favorite part)

I also have a few recipes for smoothies that include greens like spinach and swiss chard ->; Smoothie recipes


Legumes aka beans are a great source of protein which promotes hair growth but they are also a great source of iron, zinc, and biotin. Although not common, deficiencies of biotin can cause brittle hair. In order to get the most benefits from this food, you should eat 3 cups or more of lentils/beans a week.


I wrote a post a bit ago about why you should be nuts for nuts. They are a great health booster for your hair. They contain selenium (they are actually nature’s best source of the mineral) which greatly benefits your scalp.

Nuts are also great sources of omega 3 fatty acids which help condition your hair. Walnuts especially are a great source of this fatty acid. Walnuts, cashews, pecans, and almonds are also great sources of zinc. Any deficiencies in this mineral can cause hair shedding.

Nuts are so easy to include into your diet. If i eat oatmeal for breakfast, I make sure to top it off with a few almonds. They can also easily be added to smoothies.

I have a great recipe for individualized baked oatmeal boats which can be topped with anything (almonds make an excellent topping *hint hint* – >; individualized oatmeal boats recipe


Both chicken and turkey are great sources of high quality protein which will give you healthy hair. Deficiencies of protein or low quality protein will result in weak brittle hair and even loss of hair color. Iron is also found in these food sources which provides a high degree of bioavailability meaning your body can easily reap its benefits.

I have a few yummy recipes for chicken ->; Coconut curried chicken and healthy “fried” chicken


Eggs are another great source of protein and also a great source of biotin and vitamin b12 which are essential beauty nutrients.

I have a recipe for eggs here ->; Egg scrambler

Whole Grains

Whole grains as well as fortified whole grain products (like breads and breakfast cereals) are good sources of zinc, iron, and b vitamins which are all needed for healthy hair. These foods also make great snacks and give you that extra boost of energy during those long work days.

I have quite a few recipes that involve the use of whole grains. here are a few ->; Homemade berry granola bars and Garden Herb Cheese Bread


Oysters are a great source of zinc which has some amazing hair boosting abilities as a powerful antioxidant. As mentioned above, zinc is also found in whole grains, nuts, and meat sources like beef and lamb. So if you don’t care for oysters, you can still get this amazing nutrient and its hair boosting abilities from other foods.

Low fat dairy products

Low fat products like skim milk and yogurt are great sources of calcium, which is needed for hair growth. These products also contain whey and casein which are two high quality protein sources.

I have a recipe for a great snack involving yogurt here ->; honey cinnamon swirled yogurt


Carrots are a great source of vitamin A, which promotes not only good vision but also a healthy scalp. a healthy scalp = shiny, well conditioned hair.

I have a great recipe involving carrots here ->; Banana Carrot Bread

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