15 Best Foods to Promote Healthy Hair

15 Best Foods to Promote Healthy Hair

We all want to have long, strong, and healthy hair. However, as we age, many factors cause it to become dull and boring. That is probably why we often resort to using expensive hair care products that promise great results when actually they don’t.

In case you don’t know, on average, the hair grows about half an inch every month or six inches in a year. Then again, how fast it grows may also be affected by other factors, including health, genetics, age, and diet.

While you can’t do anything about genetics and age, you still have complete control over diet. That means if you consume the right foods, your hair can still grow the way you want it to be.

So, what foods do you have to add to your diet to help your hair grow longer, healthier, shinier, and better? We’ve listed 15 of them below.

1. Eggs

Eggs are an excellent source of biotin and protein. These two nutrients are essential for hair growth.

The hair follicles are made of protein. That is why eating adequate protein is necessary. The lack of protein in the hair will only result in hair loss.

As for biotin, it is necessary for the production of a certain hair protein called keratin. Without it, healthy hair growth might be affected.

According to research, consuming biotin can help promote hair growth. This nutrient is needed by people who are experiencing a biotin deficiency.

Now, which part of an egg is good for your strands? The answer depends on your hair type. While people with oily hair prefer to use egg whites to control the production of oil, those with dry hair opt to use the yolks because they are excellent conditioning ingredients.

2. Almond Butter

Interestingly, almond butter contains a lot of nutrients, such as healthy fats, protein, and vitamins that are all linked to healthy hair. However, among all nutrients, it’s the vitamin E present in almond butter that makes it good for keeping the tresses lustrous and thick.

In a published journal, it was found that men who took vitamin E supplements on a daily basis experienced increased hair growth.

If you want to try adding almond butter to your diet, just one tablespoon is enough.

3. Citrus Fruits

The hair benefits of citrus fruits are plentiful. It’s no surprise why they’re commonly added to hair care products.

Citrus fruits like oranges, tangerines, and lemons are believed to help prevent and control hair fall. The flavonoids and high vitamin C content in these fruits allow them to strengthen the hair follicles and prevent breakage.

Moreover, these fruits are often packed with antibacterial properties that allow them to combat and treat dandruff, as well as eliminate their pesky symptoms, such as the itchy and flaky scalp.

There are many ways to use citrus fruits to improve your hair health. Below are a few:

Hair Mask for Dandruff

To make a hair mask out of oranges, you need to gather the peels of two to three oranges and mix it with a cup of yogurt. Put the mixture in a blender until a thick paste is formed. Apply the paste directly on your scalp and leave it on for hours. Rinse with warm water. After a few days of using, your hair will become visibly shinier and dandruff will eventually fade away.

DIY Shampoo for Oil Control

Of course, you can make your own shampoo with oranges. To make one, find a quality orange essential oil. Add a tablespoon of baking soda, seven to eight drops of the essential oil, and a cup of water. Store in a bottle and apply as if it’s a shampoo.

Hair Conditioner

Using mild acids and vinegar is among hair conditioners. So if you already have your favorite leave-in conditioner, you can improve its efficiency by adding a few drops of essential oil.

4. Indian Gooseberry

Also called Amla, this sour fruit native to India is rich in antioxidants. It is commonly prescribed by Ayurvedic doctors for those who want to achieve glowing skin and hair.

Other than that, Amla powder is widely used to condition the scalp, improve the tone of hair dyes, reduce the number of gray hair, improve hair volume, treat head lice, and combat dandruff.

Take note, though, that these benefits are yet to be studied further. Thus, its efficiency and effectivity are still unclear.

5. Spinach

You probably grew up seeing Popeye eating a can of spinach to pump his guns. But do you know why of all vegetables, it’s spinach that he chose to eat?

This green leafy vegetable is rich in antioxidants and has a high nutritional content. It also has properties that are essential for hair growth.

Here are other ways where spinach can contribute to healthy hair growth:

  • It contains vitamins B1, B2, B6, A, C, E, and K. it also has iron, omega-3 fatty acids, manganese, and iron. All these nutrients are needed to nourish the hair and scalp, ensuring the hair grows healthy.
  • Spinach has high antioxidant contents that help prevent hair damage and improve scalp health.
  • Our hair needs vitamins B and C to ensure healthy growth, which are already present in spinach.
  • Spinach is known for its anti-inflammatory properties that soothe an irritated scalp.
  • This vegetable contains iron that helps increase the oxygen supply in the hair follicles and ensure that the hair stays in shape.

6. Greek Yogurt

Ever noticed why many ancient Greek statues have thick, wavy hair? Yes, it could be the choice of the artist. But it could also be due to the protein-rich yogurt that Greeks have been eating for centuries.

When consumed on a regular basis, the proteins present in the yogurt will work to strengthen not only the hair but also the nails. And when applied topically, it even makes the hair even more gorgeous.

Greek yogurt is widely used to create hair masks. Its high protein content and creamy consistency help make this food an excellent conditioning agent for damaged and dry hair.

To make a hair mask out of Greek yogurt, combine two tablespoons of Greek yogurt with a tablespoon of honey and a ¼ teaspoon of virgin coconut oil. Once you achieve a smooth consistency, gently massage to your strands. Leave it on for 20 minutes and rinse as you normally would.

7. Salmon

Believe it or not, the human body can do many crazy things. For instance, it can turn sunlight into a bone-strengthening vitamin. But what it cannot do is to produce omega-3 fatty acids.

Omega-3 fatty acids are rare anti-inflammatories. They are known to combat inflammation that leads to hair shedding.

So to prevent hair loss, you should eat foods that contain these fatty acids, such as sardines, mackerel, and salmon. Before you eat salmon, though, be sure it’s not farmed. Otherwise, you won’t enjoy the benefits.

8. Cinnamon

When people hear about cinnamon, they usually associate it with the holiday season. But more than that, it actually does wonders to the hair.

Cinnamon works to improve blood circulation. If blood is circulating properly, then oxygen and nutrients can reach the hair follicles, which eventually results in healthy hair growth.

You don’t have to literally put cinnamon all over your hair. Just sprinkle it on your breakfast toast or add it to your coffee. You can also put it on your oatmeal for best results.

9. Oatmeal

Yes, you read that right. Oatmeal can be used to improve hair health. It’s not just your typical breakfast cereal. It’s actually loaded with hair health benefits. So the next time you look for a hair care product, try an all-natural ingredient like oatmeal.

This breakfast food is believed to help strengthen the strands. It’s also known to soothe an itchy scalp.

Now, if you are not interested in the idea of splurging oatmeal all over your hair, do it the old-fashioned way! Have a nutritious bowl of oatmeal every day and top it with your favorite fruits. Don’t worry because you will still enjoy all the hair benefits mentioned above.

10. Guava Leaves

Guava leaves are slowly taking the world by storm because of claims that it can magically treat hair loss. It’s also gaining traction as a hair thickening agent that improves hair growth. But how do these leaves benefit the hair?

Hair fall is generally a result of unhealthy scalp conditions. Since guava leaves have anti-inflammatory, antioxidant, and antimicrobial properties, it’s no wonder why people use it in scalp health treatments.

To use guava leaves on your hair, make a guava leaf potion. You just need lots of guava leaves, a liter of water, a strainer, and a pot for boiling. Simply bring the water to a boil and add the leaves. Leave the leaves in boiling water for 20 minutes. Finally, strain the liquid and let cool.

Once you have the guava leaves potion, use it to wash and cleanse your hair. Massage it into your scalp for 15 minutes, paying attention to the scalp and tips. Rinse with lukewarm water.

11. Oysters

Mother Nature has provided us with lots of natural foods that help us stay fit and healthy. Among these foods are oysters.

In the eyes of hair care experts, oysters are considered a key ingredient for achieving healthy and shiny hair. Because they are packed with zinc, they can keep the scalp healthy and the strands strong. Therefore, if you eat oysters regularly, it is likely that you can save your strands from falling away.

12. Lentils

Once, lentils were considered food for the poor men. But in truth, they are a great source of sustenance.

When it comes to healthy hair, these legumes play a vital role. When incorporated to your diet, the protein present in them will help improve cell growth and strengthen the hair follicles.

If you are dead serious about having gorgeous tresses, then you should not miss lentils in your diet.

13. Liver

Before you add liver into your diet, you should know why you need to eat it.

The liver is loaded with nutrients, such as iron, copper, and vitamin A. All these nutrients are needed by processes, not only in the body but also in the hair.

How do you get liver into your daily diet? Well, the most popular way is to consume liver pate. It’s simply a spreadable mixture of liver, cream, butter, seasonings, and herbs. However, it’s a bit pricey.

Your other option is to eat liver by preparing it the way you do with meat. Better yet, you can take it in a supplement form.

14. Lean Poultry

Are you noticing that your muscles are not growing? Worse, you notice them shrinking? If you’re not eating enough protein from lean poultry, then all this may happen.

In the absence of protein, your hair may go on a strike. You can suffer extreme hair loss. You might experience other hair problems.

One of the best and most natural sources of protein is lean poultry. But if lean poultry is not available, grass-fed beef, pork loin, and fish.

15. Barley

Barley contains all the essential nutrients needed for hair health. This includes carbohydrates, proteins, antioxidants, dietary fiber, and vitamins.

Now, how does barley work wonders on your hair? First, it restores your hair color. Green barley contains mineral copper that is needed in the production and formation of melanin, a pigment that is responsible for giving your hair its color.

Another way barley benefits your hair is that it promotes hair growth. Barley contains micronutrients, niacin, and thiamin that help improve hair growth.


Lastly, it also combats hair loss. Barley has minerals, copper, and iron that improves the red blood cell production, keeping anemia at bay and stimulate hair growth.


What you eat really has an impact on your hair health. If you deprive yourself of vitamins A, B, C, D, and E, as well as iron, protein, biotin, and fatty acids, then it is likely that you might slow down your hair growth and trigger hair loss.

Lucky for you, correcting any nutrient deficiency is easy. As long as you take the foods mentioned above, then you should be good to go.

Author Bio:

Jacque is a digital marketing guru, the founder of Cebu Digital Link and saw the need to find natural solutions to our hair care problems. So, together with the team at Osensia, they continually create and introduce luxurious yet all-natural hair care products that renew, replenish, revive, and repair the hair.

Check out Osensia’s blog and Follow Osensia on Twitter, Facebook and Pinterest to check out latest her hair care tips and advice.


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