Eat your way to healthy hair

When it comes to hair, there are many ways to wear it: short, long, straight, curly, etc. No matter the style, you always want it to look healthy and shiny. Believe it or not, what you eat affects your hair in one way or another. It’s important to supply your body with vitamins and minerals to grow strong and healthy hair.

Food rich in omega 3, protein, iron, zinc, vitamin A, vitamin E, vitamin C and biotin, are among the most important to include in your diet. Your hair needs all of these to remain shiny, strong and healthy. If you don’t know where to find this vitamins and minerals, here is a list of things you should eat.

Omega 3

The human body doesn’t produce this fat so you need to get it from food. You can find it in fish like salmon, sardines, herring, trout, and mackerel, also in olive oil, walnuts, avocado, chia seeds, anchovies and egg yolks.


Your hair is made of protein, if you don’t consume enough your hair will become brittle, dry and weak. The lack of protein can even end up in hair loss. The best sources are meats like chicken, turkey and fish, plus another good source like eggs, legumes, almonds, greek yogurt, oats and nuts.


This mineral is indispensable for your body and it directly affects the health of your hair. Too little iron may result in hair loss or anemia. Red meat, chicken and fish are high in iron content. You can also find it in green vegetables like spinach, broccoli, kale, salad greens and lentils.

Vitamin A, E, C

Vitamins are needed in your body for a lot of different purposes because they provide you with a great of protection on many levels. They also have antioxidant properties. Fruits like tangerine and oranges; vegetables like pumpkin, carrot, tomato and spinach, eggs, olive oil and onion are rich in these vitamins.


It’s a vital vitamin for your body, and many people don’t know the importance of it. You can find it very easily; however, it’s harder to consume if you are vegetarian. Its main sources are fish, red meat, liver, soy, eggs, nuts, milk and yeast.

To avoid

Avoid eating refined foods with lots of saturated fats like fried food. Also carbs with a high glycemic index. Sodas, caffeine and chocolate in excess will also damage your hair.

To stay hydrated is also very important to keep your hair healthy, as well as a balanced diet. You should have at least 1 liter of water per day. Remember, every organism is different and you should know your own body and its needs. Besides nutrition, there are other aspects you need to consider to take care of your hair like using specialized shampoo and treatments. But, we will talk about that later. For now, stick to a healthy diet plus an exercise routine and enjoy the results you will see in your hair.


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