Can what you eat determine your hair health?

When worrying about having healthy looking hair, many people focus on the shampoo or conditioner they use in the shower. However, did you know that you could improve your hair health by adjusting your diet? Having vibrant hair really depends on a well-balanced diet. What you eat today is going to help fortify the follicles in your hair tomorrow. That is why we recommend the following products to help improve your hair.


Both vitamin D and protein are key factors in growing stronger, thicker hair, and salmon has plenty of both. This tasty cold-water fish also has omega-3 fatty acids, which are important because our body is unable to manufacture these ourselves. Approximately 3 percent of the hair shaft we see is composed of fatty acids. The natural oils that keep your hair and scalp hydrated also need these omega-3 fatty acids, which is why this is such a great, healthy option.

Alternative options – If you really do not like the taste of salmon you can try other types of fish that also supply you with plenty of fatty acids. These include mackerel, trout, sardines, and herring. If you are not a fan of fish, try pumpkin seeds or avocado.


Eggs are not only affordable, but you can also get them just about anywhere. They are not only a great source of protein, but contain four key minerals: iron, sulfur, selenium, and zinc. Out of those four, iron is especially important because it provides the hair follicles with oxygen. Especially in women, not having enough iron in the blood (anemia) is a leading cause for premature hair loss.

Alternative options – Perhaps you are not a fan of eggs, you can also get your iron with plenty of other animal products such as beef, pork, fish, and chicken.

Greek yogurt

Greek yogurt is a great low-fat option that you come across in the dairy aisle. Not only does it have protein, but also includes vitamin D and vitamin B5 (pantothenic acid). Even though research is showing a potential link between hair follicle health and vitamin D, researchers are not yet clear why this works that way.

Alternative options – If you want a dairy alternative, you can try skim milk, low-fat cheese, low-face yogurt, and cottage cheese.


There is a reason that blueberries are considered ‘superfoods,’ mainly because they are loaded with vitamin C and antioxidants. The benefits of antioxidants are that they keep your hair healthy, while vitamin C is an important nutrient for supporting the tiny blood vessels that feed the follicles and improve circulation to the scalp. People who do not take in enough vitamin C are prone to hair breakage.

Alternative options – If you are looking for other sweet hair strengthening products with vitamin C, you can try strawberries, tomatoes, and kiwis.


Walnuts stand out from the rest of the available nuts because they are the only nut that has a substantial amount of omega-3 fatty acids. Walnuts also contain plenty of vitamin E and biotin, both of which will protect your cells from DNA damage. Especially because most of us do not wear a hat or cap when we are out in the sun, this is great to have. A walnut also has copper in it, this mineral is important for making sure that your hair color looks lustrous and rich.

Alternative options – If you are not a fan of snacking on walnuts, remember that you can also use walnut oil in your next stir-fry or as a salad dressing.

As you can see, eating healthy can have a number of important benefits. Not just for the health of your body, but for your hair as well.

This entry was posted on September 7, 2013. Bookmark the permalink.