What To Eat for Healthy Hair 

By  Enda

What to Eat for Healthy Hair

Our hair grows best when the scalp is healthy, and producing the right types of oils. Hair grown like this has a natural healthy and shiny look. Your diet plays a huge part in the quality and the quantity of the oil produced in the scalp.

In this article we take a look at what to eat for healthy hair.​

what to eat for healthy hair

Healthy Diet = Healthy Hair

Today's society is a fast moving world. People face stresses today, that they would not have done in the past. Time is short and there is so much to do. It is all too easy to neglect the simple and important things in life, such as a healthy diet and some exercise.

Neglecting those vital things can ultimately end up with you having dull and damaged hair. None of us want that, so let's have a look at those basics.​

You will read endless articles on what is the best food to eat for healthy and strong hair but really its very simple and totally proven in science

The most important thing you need for your hair is protein. We will list the different foods that you can eat for protein later on in this article but basically ​around 80 percent of hair is actually made up of a protein called keratin. This protein is made up of two amino acids and polypeptide chain joined together.

To understand the importance of protein in your diet ​, you need to know about hair anatomy. Hair can be broken up into different sections- the shaft, the root and the follicle, which are made of keratin. The shaft is the part of the hair that you actually see and the only visible indication of the health of your hair.

A hair follicle develops in three stages- the catagen, telogen and anagen. The anagen is the first phase where the hair grows and can takes two to six years. Your hair then goes to the catagen phase, which takes a couple of weeks.

At this stage, growth is stopped and hair is transformed to keratin. During telogen, the last phase, the hair dies and falls out to allow the growth of new hair. This is being repeated constantly. A lack of protein in any of these stages leads to loss of hair.

Food for hair

Complicated isn't it ?​

Fast Food is OK Now and Then

avoid fast foods for healthy hair

Most people like to have the odd visit to the various chains of fast foods. Some of it is tasty and it is also super convenient.

There is nothing wrong with this as long as it doesn't become a daily habit. This type of food is not the best, though these days they do have more healthy options than in the past.

We all like a burger, or chicken nuggets from time to time, but eaten regularly, they do start to clog up the body.

The second most important food thing on the list are vitamins.

​Vitamin A- helps protect the hair and produces oils in the scalp.

​Vitamin B & B12 - helps to promote hair growth, and also prevents thinning hair

​Vitamin C- provides protection against UV radiation damage

​Vitamin D- this vitamin is great to help maintain the strength of your hair

You can get these vitamins through a variety of different foods or you can take a shortcut and take vitamin supplements, as far as I know you cant take too many vitamins !

Other essentials for hair health​

There are many other foods that contribute to healthy hair and although this list is not exhaustive, these are the things you should have regularly for healthy hair as well as general good health

Calcium is important for new hair growth

Zinc is important for a healthy scalp

Omega 3 oils are important for new hair growth

Iron and Biotin keep your hair strong and flexible

Folic acid helps renew cells that grow new hair​

All types of fibre help reduce toxins in the body that damage hair

​Food types


1. Salmon is high in proteins and Vitamin D​ which both help to keep your hair strong. It also contains Omega 3 which is know to stimulate new growth

2. ​The humble carrot is packed with vitamins including A, B1, B2, B3, B6, C and E. It also helps to remove toxins from the body which can damage hair.

3. Oysters aren't just an aphrodisiac, they are high in the protein your hair needs and also high in Zinc which is very good for the scalp.

4. Eggs are also high in protein and ​vitamins A, D, E, B2, B6, B9, iron and calcium. Iron keeps the hair strong and Calcium actually promotes new hair growth.

5. Nuts are a great source of Vitamin E and Biotin. Vitamin E protects hair from damage by keeping it flexible and Biotin prevents hair loss.

6. Any dark green vegetables are​ great as they contain vitamin C for healthy hair, calcium and iron, to help prevent hair loss, folic acid, potassium and magnesium . Folic acid is very beneficial as it actually helps renew cells that grow hair. They are also a good source of fibre that helps reduce hair damaging toxins in the body.

7. The high Calcium in milk is essential for healthy hair and it prevents hair damage. It also contains Biotin which we know keeps the hair flexible.

8. Beans are high in fibre and a great source of the protein your hair requires

9. Green Tea has about 100 benefits for your hair! This includes, but is not an exhaustive list, ​vitamin C, E, and panthenol, which will moisturize the hair and scalp, helps prevent hair loss, while protecting your hair against UV radiation.

10. Shea butter, which I had never heard of, contains rich vitamins and minerals, absorbs into your hair very easily, helps the restoration of hair and scalp, and keeps hair flexible and healthy. Argan oil, on the other hand, is great for when you need to rid of frizzy or brittle hair, and when you like to keep hair silky and smooth

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