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How to Eat for Healthy Hair: Tips and Tricks

We all want healthy, lustrous hair. But did you know that what you eat can have a big impact on the health of your hair? That's right - the foods you consume can affect everything from thickness and shine to growth and texture. In this article, we'll explore some tips and tricks for eating to promote healthy hair.

Blonde woman lying next to oranges

Eat a Balanced Diet

Healthy balanced meal

The first step to healthy hair is a balanced diet. This means consuming plenty of nutrient-rich foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. Eating a variety of foods will ensure that your body gets all the vitamins and minerals it needs to support healthy hair growth. Research suggests that certain nutrients are particularly important for hair health, including vitamins A, C, D, E, biotin, iron, zinc, and protein. For example, a study published in the Journal of Clinical and Aesthetic Dermatology found that a diet rich in vitamins and minerals can improve hair density and thickness in women with thinning hair.

Get Enough Protein

Zentein protein bars

Protein is a crucial nutrient for healthy hair growth because your hair is made up of a protein called keratin. Consuming enough protein in your diet can support the growth and strength of your hair. Good sources of protein include lean meats like chicken and turkey, fish, eggs, beans, and nuts. Some people, especially fitness enthusiasts and athletes, choose to take in extra protein through supplements in the forms of protein bars or shakes. According to a study published in the Journal of Investigative Dermatology, a protein-rich diet can promote hair growth and improve hair density in women with thinning hair.

Incorporate Healthy Fats

Healthy fats are important for maintaining shiny, strong hair. Omega-3 fatty acids, in particular, are essential for healthy hair growth because they provide the building blocks for strong, resilient hair. You can find omega-3s in foods like fatty fish (salmon, tuna), nuts and seeds (flaxseed, chia seeds), and plant oils (olive oil, avocado oil).

Stay Hydrated

Woman with glass of water in bed

Drinking plenty of water is important for overall health - including the health of your hair. Water helps to keep your body hydrated, your scalp moisturized, and your hair soft and shiny. Dehydration can lead to dry, brittle hair that is prone to breakage.

Avoid Crash Diets

A crash diet is a restrictive and often unsustainable weight loss plan that typically involves severe calorie reduction or elimination of entire food groups. Crash diets can be detrimental to your overall health - including the health of your hair. When you restrict calories or omit certain food groups, you may not be getting all the nutrients your body needs to support healthy hair growth. Instead of crash dieting, focus on making sustainable lifestyle changes that will support long-term health.

Consider Supplements

Vitamin supplements pouring out container

If you're having trouble getting all the nutrients your body needs through your diet, supplements may be an option. Biotin, for example, is a B vitamin that is often used to promote healthy hair, skin, and nails. You can find biotin supplements at most health food stores.

Limit Processed Foods

Processed foods like sugary snacks and fast food can be harmful to overall health, as well as the health of your hair. These foods are often high in sugar, unhealthy fats, and other additives that can lead to inflammation and damage to the hair follicles. Inflammation can cause oxidative stress, which has been linked to hair loss and premature graying of hair.


Eating for healthy hair is all about consuming a balanced diet that is rich in nutrients like protein, healthy fats, and vitamins and minerals. By making smart food choices and staying hydrated, you can support healthy hair growth and maintain shiny, resilient locks. So if you're looking to improve the health of your hair, start by taking a closer look at your diet - your locks will thank you for it!


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