Who doesn’t dream of thick, glossy hair that could rival the models in shampoo ads? Whether you’re battling hair loss, trying to grow out a bad haircut, or simply wanting healthier locks, the answer often lies on your plate. Yes, the secret to strong, shiny hair isn’t just in the products you use, but in the nutrients you consume.
Hair growth reflects your overall health, and feeding your body the right foods can make all the difference. Here’s a relatable guide to some of the best foods to eat for luscious, growing tresses.
1. Eggs – Nature’s Protein Powerhouse
Eggs are like a superfood for your hair. They’re packed with protein and biotin, two nutrients that are essential for hair growth. Since your hair is primarily made of keratin (a protein), getting enough of it in your diet helps strengthen your strands and reduce breakage.
Not into boiled eggs? Whip them into an omelette, add them to a salad, or bake a fluffy frittata.
2. Spinach – The Green Machine
Spinach isn’t just Popeye’s favourite—it’s your hair’s best friend, too. This leafy green is rich in iron, which supports red blood cells in delivering oxygen to your hair follicles. Low iron levels are one of the leading causes of hair loss, so a plate of spinach could be your saviour.
Not a fan of spinach? Blend it into a smoothie with banana and almond milk for a sneaky nutrient boost.
3. Sweet Potatoes – The Beta-Carotene Booster
Sweet potatoes are a brilliant source of beta-carotene, which your body converts into vitamin A. This vitamin helps your scalp produce sebum, a natural oil that keeps your hair hydrated and less prone to dryness and breakage.
Roast them, mash them, or toss them into a curry—they’re as versatile as they are tasty.
4. Salmon – Omega-3 Goldmine
If you love a good fillet of salmon, your hair loves you back. Rich in omega-3 fatty acids, salmon helps nourish your hair from within, giving it that shiny, healthy appearance. These fatty acids also reduce inflammation in the scalp, promoting better hair growth.
Not into fish? Flaxseeds and walnuts are great plant-based alternatives for omega-3s.
5. Nuts and Seeds – Tiny But Mighty
A small handful of almonds, walnuts, or sunflower seeds can work wonders for your hair. They’re loaded with vitamin E, which protects your hair from damage and improves circulation to the scalp. Zinc, another key nutrient in nuts, also helps prevent hair thinning and loss.
Keep a small bag of mixed nuts in your bag for a healthy snack on the go.
6. Berries – Sweet and Nutrient-Rich
Berries like strawberries, blueberries, and blackberries are full of antioxidants and vitamin C. These help combat free radicals, which can damage hair follicles, and aid in collagen production for stronger strands.
Add them to your morning porridge or enjoy them as a sweet treat between meals.
7. Avocado – The Creamy All-Rounder
Avocado is not just Instagram’s favourite toast topping—it’s also a fantastic source of healthy fats and vitamin E, both of which improve scalp health and promote hair growth.
Spread it on toast, blend it into a smoothie, or enjoy it as guacamole with some veggie sticks.