7 Foods You Should Eat to Promote Hair Health

It's important to include foods in our diets that promote hair health. It's also necessary to reduce your consumption of certain foods that can harm hair.
7 Foods You Should Eat to Promote Hair Health

Written by Lorena González

Last update: 26 May, 2022

If you want to promote hair health, but aren’t sure how to do it, this article is for you. That’s because we’ll tell you about certain foods that promote hair health.

In many cases, the foods you choose can give you everything you need to improve the appearance and health of your hair.

1. Salmon

Salmon is a fish that is rich in omega-3 fatty acids, a nutrient that helps to strengthen the hair follicles and promote hair health.

Various scientific studies have demonstrated that if you consume these types of acids regularly for half a year, it will help telogen, which is the resting phase of hair follicles following catagen.

  • That being said, the consumption of foods that are rich in omega-3 will help promote hair health
  • Additionally, salmon is rich in Vitamin B12 and iron, which also aid in hair health

2. Chicken can help promote hair health

Chicken is a meat rich in animal protein. Protein is fundamental for the production of keratin, the substance that 80% of your hair is made of.

  • If you are deficient in this type of protein for 2 or 3 months, your hair will stop growing at its normal rate and it will begin to fall out.

Any meat can help you increase your intake of animal protein, but chicken is one of the healthiest options.

3. Almonds

This type of nut is rich in Vitamin E, a nutrient that helps to strengthen the hair.

  • Consuming 20 almonds a day is enough to provide 70% of your recommended daily intake of this vitamin.

And if that weren’t enough, they are also rich in many substances that are great for you hair, such as biotin, fatty acids, and B vitamins.

4. Oysters

Promote hair health with oysters.

Oysters aren’t just a delicacy, they are also great for your hair.

They are a food rich in zinc which helps your hair grow better and with more shine.

You only have to eat one oyster to get the recommended dose of this mineral.

Also Read: Strengthen Your Immune System With Oyster Mushrooms

If you can’t eat oysters every day, there are other zinc-rich options that are also great for promoting hair growth. For example:

  • Wheat
  • Figs
  • Beef
  • Pork

5. Pumpkin Seeds

Pumpkin seeds are rich in B vitamins, which are great for hair growth, as well as for improving the appearance of your hair overall.

  • To improve the health of your hair, add pumpkin oil to your diet.

6. Beans

Beans contain a lot of iron, one of the essential nutrients for the health of hair.

One portion of beans contains approximately half of the recommended daily value of iron.

Beans are also rich in zinc and choline, which are necessary for the regulating blood circulation in the scalp.

7. Eggs

Eggs are one of the most protein-rich foods that you can find. They also contain a large amount of Vitamin B12.

Foods we recommend you avoid

Just like there are foods that can stimulate hair health, there are others that you should avoid if your goal is to have healthy, strong hair.

These would be refined foods and those with a high amount of sugar or other carbohydrates.

  • These are components that cause bloating and may cause a change in hormone levels. This directly disrupts the hair’s ability to grow.

Excessive sugar consumption is one of the biggest factors, in addition to stress, that can lead to hair loss. It may cause hair follicles to break (which causes the hair to not grow).

Of course, this doesn’t mean that you have to eliminate all sugar in your diet, but it could weaken your hair if you overdo it.

You have to learn to control your cravings so that you don’t abuse sugars in your diet. You should also find out how you can substitute them for other healthier alternatives.

  • Glynis A., A double blind, placebo controlled study evaluating the efficacy of an oral supplement in women self perceived thinning hair. J Clin Aesthet Dermatol, 2012. 5 (11): 28-34.
  • Almohanna HM., Ahmed AA., Tsatalis JP., Tosti A., The role of vitamins and minerals in hair loss: a review. Dermatol Ther, 2019. 9 (1): 51-70.