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What Foods Can I Eat To Improve My Hair Health?

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Eating the right foods can make a huge difference to the health and appearance of your hair. There are lots of foods that are known to improve hair growth, reduce breakage and generally make hair look and feel healthier. This post will take a look at some of the best foods that you can include in your diet for a healthier hair. Let’s get started.

The Best Foods For Hair Growth

Eating the right kinds of foods can give your hair a boost, including stronger, shinier, and healthier locks. Here are some foods that can help you achieve the hair of your dreams:

Omega-3 Fatty Acids:

Fatty fish, such as salmon, sardines, and mackerel, are great sources of omega-3 fatty acids, which help keep hair shiny and strong. They also make for some delicious dishes. Basically you can enjoy tasty meals while simultaneously boosting the quality of your hair. In fact, according to Healthline omega-3 fatty acids also prevents hair follicle inflammation which causes hair loss.

Vitamins A and C:

Citrus fruits, such as oranges, grapefruits, and lemons, are excellent sources of vitamin C, which helps your body absorb iron and promote hair growth. Vitamin A can be found in apricots, carrots, and sweet potatoes, and helps your body produce sebum, which keeps your hair from becoming dry and brittle.


Did you know that 85% of your hair is comprised of protein? This is a protein known as Keratin which is used to build the cell of your hair and nails. As you can see, protein should be a very important staple in your diet especially if you are working on increasing your quality and length of your hair. Lean meats, such as chicken, turkey, and fish, are great sources of protein, so be sure to start adding them to your diet.


One of the causes of hair loss is Zinc deficiencies. Therefore, by adding zinc to your diet, you can start reverse those effects or prevent them from happening. Oysters, nuts, and beans are all excellent sources of zinc, which helps keep your scalp healthy and promote hair growth.


Why do you need iron in your diet? Well, similar to zinc, if your body is deficient in iron, it can lead to hair loss known as Telogen Effluvium. The good news however, is that this type of hair loss is completely reversible by increasing your iron consumption. So iron sources include: Leafy greens, such as kale, spinach, and Swiss chard, are great sources of iron, which helps your body produce red blood cells and transport oxygen to your hair follicles.


Biotin is one of those ingredients thats in practically every hair growth supplement. On HairBurrell, they two top suplements (Nutrafol and Folexin) both contains biotin as their key ingredients. You can see the comparison of Folexin Vs Nutrafol to see which one could fit your needs. That said, Eggs, avocados, and almonds are all great sources of biotin, which helps your body create keratin, a protein that helps keep your hair strong and healthy. Note however that you may not be able to get the required amount biotin that your body needs from just consuming foods and as such you may need to incorporate a natural supplement.

Vitamin E:

Oxidative stress and free radicals can break down the hair follicles and stunt hair growth. Vitamin E can act as a natural antioxidant to combat this stress and support a healthy scalp. This allows for faster hair growth as well as a healthier hair. Some excellent sources of vitamin E include Sunflower seeds, almonds, and spinach. An added benefit of Vitamin E is that it also helps keep your hair moisturized.


It goes without saying that you should be drinking a lot of water on a daily basis. Your body is composed of more than 75% water. Drinking enough water also help to keep your hair follicles and scalp moisturized and thus preventing you from having dry and brittle hair which is easy to break and lead to hair fall. It is recommended that you drink at least 6-8 glasses of water per day to help keep your body healthy.


Foods (nutrients) play an important role in your hair health. Including these foods in your diet can help ensure that you have healthy and luscious hair. So try your best to eat a balanced diet that includes a variety of these foods to help give your hair a boost and make it look and feel its best.

About Peter

Peter Thompson: Peter, a futurist and tech commentator, writes about emerging technology trends and their potential impacts on society.
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