Taking care of your hair with the right products is important, but it’s important to remember that our overall health — and that includes hair — comes from what you put IN your body. Certain foods are nutritional powerhouses when it comes to your hair health. To keep your hair strong, shiny and thick, we recommend adding these foods into your regular diet!
Salmon
Salmon contains omega-3 fatty acids, protein, Vitamin B-12 and iron.
Tip: I love canned wild salmon – wild salmon is more humanely raised than farmed salmon, contains greater levels of Omega-3s and is so easy to use on a sandwich or in a salad!
Other sources of Omega-3 fatty acids
Salmon, walnuts, sardines, flax seed, Chia seeds and even certain types of eggs (read the box!) contain omega-3 fatty acids. Don’t be fooled by the word “fatty” – these foods will NOT make you fat! At least, not if you eat reasonable portions. Omega-3s nourish the scalp and prevent your hair from being dry and dull-looking. They reduce inflammation in your body which promotes hair growth, keeps your hair shiny and strong, and can even prevent hair loss that results from brittle, breaking hair.
Tip: If you follow a plant-based diet, you can find omega-3s not only in Chia and flax seeds, but also as a vegetarian supplement.
Dark Green Vegetables
Kale (a true nutritional superstar), spinach, Swiss chard and broccoli are essential to your hair’s health! Vitamins A and C assist your body in producing sebum, your own natural conditioner. With Vitamin K and iron to boot, incorporating these into your diet will strengthen your immune system and your tresses.
Tip: If you have digestive issues like me, consider investing in a quality juicer and drinking your greens. Not only can you make them taste good (I recommend adding carrots for sweetness – another great food for your hair!) but your body absorbs the nutrients faster!
Nuts
We mentioned walnuts in the Omega-3 section, but all nuts contain protein, selenium and zinc as well. Selenium contributes to a healthy scalp and zinc helps prevent hair shedding. Walnuts, cashews, pecans and almonds are are top-notch choices.
Tip: I add a scoop of natural almond butter to my oatmeal every morning. A delicious way to keep my locks shiny and strong!
Eggs
Packed with protein, eggs also contain biotin and Vitamin B-12 (and sometimes Omega-3 fatty acids – check the box!) — all key in promoting healthy hair.
Tip: Some supermarkets (like Trader Joe’s) now carry pre-cooked hard boiled eggs. For the lazies like me, these are a quick and easy way to always have an egg around!
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By eating nutrient-rich foods that are scientifically proven to help your hair—and avoiding those that only do harm—you can influence your hair’s thickness, its growth or shedding, how shiny it is, and even its likelihood of greying.