Best Foods to Get Healthy and Strong Hair

If you want to have strong, healthy, and shiny hair, then you should pay attention to your diet. Yes! Your diet should contain all the nutrients, proteins, and vitamins that support healthy hair growth as well as make them strong and shiny.

If you are not consuming the proper nutrients from your food, it can lead to hair problems like hair fall, dullness, thinning, etc. For example, fatty acids like omega-3S play a vital role in improving your hair as well as skin health. Vitamins like B6, B12, and folic acid are also beneficial for your hair.

If you also want to boost your hair growth and dream of having a long, shiny, and healthy mane, then reading this article will prove beneficial for you. In this article, we are sharing some food options that you should include in your diet for healthy hair.

• Eggs

Eggs contain a high amount of protein and biotin, which are essential for promoting healthy hair growth. Our hair follicles are made of proteins, and if you consume less protein in your diet, it can cause hair loss. In addition to protein, eggs provide zinc, selenium, and other minerals that are necessary for healthy hair.

Fatty Fish

Omega-3 fatty acids provide the necessary hydration for your hair and scalp. Fatty fish like salmon, mackerel, trout, and herring, contain high amounts of omega-3 fatty acids that help promote hair growth. In studies, it has been found that women who take fish oil supplements reduce hair loss as well as increase healthy hair growth. Fatty fishes are also enriched with protein, vitamin D3, selenium, and vitamin B. Vegetarians can add plant-based sources to their diet like chia seeds, walnuts, flaxseeds, spirulina, etc. to get omega -3 fatty acids.

• Nuts

Nuts are also a good source of vitamin B, zinc, and essential fatty acids. The deficiency of these nutrients is also linked to a hair loss problem. For example, 28 grams of almonds can provide you with 37% of the vitamin E which is required in one day.

• Beans

Beans provide a plant-based protein which is also essential for hair growth. Like oysters, beans also contain a good amount of zinc that helps with hair growth and repair. Also, it provides other nutrients, including biotin, iron, and folate. Beans are an affordable and versatile option to add to your diet.

• Avocados

It’s a delicious fruit that contains nutrients and is a great source of healthy fats. Avocados are enriched with Vitamin E that promotes healthy hair growth as well as keeps them shiny and healthy. Vitamin E also helps in fighting against oxidative stress by neutralizing free radicals. Additionally, it also works well in protecting your scalp from damage and oxidative stress. Damaged skin on the scalp directly impacts your hair quality and reduces hair follicles.

Foods fortified with Vitamin D

Vitamin D also plays a vital role in improving your hair growth and supporting the proper functioning of your nerve, muscle, and immune system functions. Fortified foods are great sources of vitamin D, such as orange juice, yogurt, soy drinks, breakfast cereals, beef liver, mushrooms, etc.

These are some healthy food options you can include in your diet to get healthy and beautiful locks. Heredity and the natural aging process are also responsible for hair loss and thinning. But, having a nutritious diet can help in improving your hair health as well as preventing various hair-related issues like dryness, brittle texture, dull appearance, visible dandruff, tendency to break, etc.


What you eat will directly affect your hair’s health. The deficiency of the right nutrients, like vitamins A, C, D, and E, B vitamins, biotin, protein, and essential fatty acids, may result in slow hair growth or cause hair loss. But, by taking the right nutritious food items you can treat hair loss and promote hair growth. So, add the foods to your diet that support maintaining your healthy hair.