woman with long and healthy hair

The Best Foods to Eat to Keep Your Hair Healthy

It’s only standard for people to aspire for healthy hair, especially as they become more mature. However, a couple of factors can affect your hair’s health as the years pass.

On average, a person’s hair grows at least 1.25cm each month and at least 15cm every year. Interestingly, the rate that your hair grows depends on various factors like genetics, health, and even your diet.

Although there’s no way to change your genetics and even your age, you can control what you eat. So, if your diet lacks the nutrients needed for your hair to grow, it can potentially lead to hair loss. Meanwhile, eating a healthy and well-balanced diet can boost hair growth, especially if you feel like you’re losing hair because of poor nutrition. So, here are a couple of foods that you can eat to give your hair the nutrition you need.


Eggs are a natural source of biotin and protein, two nutrients essential in promoting hair fullness. Since hair follicles mostly consist of protein, adding it to your diet can help strengthen your hair.

Meanwhile, biotin is another essential protein ingredient that’s responsible for keratin production. WebMD says that consuming biotin can boost hair growth, especially with those who have a biotin deficiency. Eggs also have zinc and selenium, which is also crucial for hair health.

Fatty fish


Another food that you can add to your diet is fatty fish. Healthline says that fatty fish like herring, mackerel, and salmon contain nutrients that can promote fuller hair. It also contains omega-3 fatty acids, which often links to hair growth. Other studies show that consuming fish oil supplements can also reduce hair loss and boost hair growth in women experiencing thinning hair. Fatty fish also contains selenium and protein, which helps strengthen each hair strands.


Meanwhile, if you’re looking for something sweet to add to your diet, berries are a perfect choice. Berries often contain vitamin, which has powerful antioxidant properties that can protect your hair follicles against free radicals. The body also needs vitamin C to boost collagen production, a protein that strengthens one’s hair to protect it from breaking. It’s an essential nutrient, especially if you’re always using a straightening iron brush more often than needed. Vitamin C also promotes better iron absorption, which prevents a person from developing anemia.


Spinach is another excellent choice when it comes to hair health. It’s an excellent source of essential nutrients such as iron and folate that promotes hair growth. This healthy green vegetable also contains vitamins A and C for healthier hair.

Vitamin A boosts sebum production, which helps moisturize your hair to keep it healthy. Meanwhile, iron aids your red blood cells to carry oxygen to help your metabolism function properly.

The food that you eat dramatically affects your hair’s health. Lack of proper nutrients such as protein, zinc, and vitamins A, C, D, and E can cause your hair growth to slow down or even cause you to suffer from hair loss. That’s why it’s best to ensure that you’re eating the right foods to maintain proper health.

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