Foods that Strengthen Hair

· February 21, 2015

When it comes to healthy hair, it’s not only what you put on your hair that matters, but it’s also about the food you consume.  Just like any other part of the body, vibrant and strong hair depends on a balanced diet.  In this article, we are going to show you which foods strengthen hair.

It can take longer to notice changes in your hair than in your skin when changing your diet.  For example, a poor diet can cause acne breakouts in just a week, or dry, yellow skin in just a few days, says New York City dermatologist Cybele Fishman.  And yet, sudden dietary effects could take months to appear in the hair.

Of course, more things than just what you eat affect the hair as well.  Smoking, hormonal imbalances, and not sleeping enough could also affect the way your hair looks and how you feel.  No single nutrient can compensate for all of this.

5 foods that strengthen hair

1. Salmon

Not only is it rich in proteins and vitamin D (both are key for strong hair), the omega-3 fatty acids found in this delicious cold water fish are truly astounding.  The body cannot produce these fatty acids, and needs it to grow hair.  Around 3% of the hair shaft is comprised of these fatty acids.  Omega-3’s are also found in skin cell membranes on the scalp, and in the natural oils that maintaing good Hydration in the scalp and hair.

Other options: If you’re not too excited about salmon, you could also obtain essential fatty acids from fish like herring, sardines, trout, and mackerel, as well as avocado, pumpkin seeds and nuts.

2. Walnuts


Walnuts have a significant amount of omega-3 fatty acids.  They are also rich in biotin and vitamin E, which help protect cells against DNA damage.  Because hair rarely gets a lot of shield from the sun, this is especially important.  Biotin deficiencies could lead to hair loss.  Walnuts also contain copper, a mineral that helps keep natural hair color rich and brilliant.  Other options: use walnut oil as a salad dressing or for cooking.

3. Oysters

Oysters are rich in zinc, and a lack thereof could lead to hair loss (including the eyelashes), as well as a dry, scaly scalp.  Three ounces of oysters contain 493% of the daily zinc requirements.  You could get a little bit of zinc from fortified whole grains and breads, but oysters also contain a good amount of proteins as well.  Hair is roughly 97% protein.  Without sufficient protein, the body cannot replace the hairs that are naturally lost every day, and Hair can become dry, brittle or weak.  Other options: Get zinc from walnuts, meat and eggs.

4. Sweet potatoes

Sweet potatoes are a great source of the antioxidant beta-carotene, which the body converts into vitamin A.  No cell in the body could function without sufficient vitamin A.  It also helps protect and produce oils that keep the scalp healthy.  Other options: carrots, cantaloupe, mango, pumpkin, and apricots are good sources of beta-carotene.

5. Eggs

About eggs

A good source of proteins, eggs contain 4 essential minerals: zinc, selenium, sulfur and iron.  Iron is especially important because it helps cells transport oxygen to hair follicles, and very low iron (Anemia) is one of the primary causes of hair loss, especially in women.  Other options: You could also increase your iron reserves with animal sources, including chicken, fish, pork or beef in your diet.