What to Eat for Stronger, Healthier Hair

So much of our health is determined by the foods we eat, and hair health is no exception. 

Hair thrives on healthy fats, vitamins, and iron to grow and stay strong, so a balanced diet can help slow down and even prevent hair loss.

I learned this personally, the hard way, after going vegan during the pandemic. I inadvertently was not getting enough protein, which contributed to major hair breakage and thinning. So, paying attention to what you eat and drink is good not just for your waist and heart but also for your hair! 

Here are some of the top research-backed foods that may help prevent hair loss.

Eggs. Eggs contain protein and biotin, two important nutrients for hair growth. Protein is a building block for lots of things in our bodies, including hair follicles. And biotin (vitamin B7) helps make a hair protein called keratin. Eggs also serve up zinc, magnesium, and selenium—all beneficial minerals for hair.

Fatty fish. Fatty fish like salmon, tuna, and mackerel serve up lots of nutrients that help to combat hair loss, including omega-3 fatty acids, vitamin D, protein, B vitamins, and selenium. In one study, 120 women with hair loss who took a combination of omega-3 fatty acids, omega-6 fatty acids, and antioxidants for six months had thicker, fuller hair. For maximum benefit, try to eat at least 8 ounces of oily fish per week.

Nuts. Almonds, Brazil nuts, and hazelnuts are among those packing lots of nutrients that support hair growth, including vitamin E, zinc, fatty acids, and B vitamins. Vitamin E is a potent antioxidant that helps protect against free radical damage throughout your body, including your hair. An ounce of almonds contains almost half of your daily vitamin E needs.

Sweet potatoes. Sweet potatoes are rich in vitamin A, which supports production of sebum, a natural oil in your scalp that keeps hair shiny and strong. Sweet potatoes also contain magnesium, a mineral that helps promote hair growth.

Spinach. Here’s another reason spinach has been labeled a “super food”: This leafy green is chock full of nutrients for hair health, including iron, folate, and vitamins C and A. Aim for 1 cup of fresh or ½ cup of cooked spinach per day.

Chicken. A study published in Annals of Dermatology found that an omega-6 fatty acid called arachidonic acid (AA) may stimulate hair growth. One cup of roasted chicken serves up 154 milligrams of AA.

Beans. A great plant-based source of protein, beans (kidney, navy, red, pinto, black) are also rich in zinc, iron, and biotin, which make them a powerful hair-healthy food. About a ½ cup of black beans contains 14 percent of the recommended daily amount of zinc.

Yogurt. Unsweetened plain yogurt delivers a hefty dose of protein and also contains probiotics, the good bacteria that help your gut absorb the nutrients it needs for a healthy hair cycle. In a Korean study, researchers found that eating Greek yogurt was linked to an increase in the number and thickness of hair. For best results, look for yogurt that has “live active cultures” and “lactobacillus acidophilus” on the label.

One more thing: It’s not a food, but water is essential to hair growth and health. When you’re dehydrated, your hair may stop growing, and the existing hair on your head can become brittle and break. Drinking plenty of water helps prevent hair loss by stimulating oil production in your scalp, increasing circulation, and keeping hair follicles healthy. A hydrated scalp is also less likely to itch, flake, or develop dandruff, all of which may lead to hair loss. According to the U.S. National Academies of Science, Engineering, and Medicine, to stay hydrated, women should drink about 11 cups (2.7 liters) of water per day.