What to Eat for Healthy Hair: 10 Foods That Help Promote Hair Health

It’s essential to care for your hair by washing and conditioning it on a regular basis. Minimizing your use of hot tools and chemical treatments can also help to protect your hair from damage and aging. While you adjust your daily routine at home, you can also do things to help nourish your hair from the inside out.

Drinking plenty of water helps to moisturize your hair shaft. Reducing stress in your career and professional life may reduce the effects of hair loss. In addition, you can improve the shine of your hair and even promote hair regrowth by eating the right foods.

Do you know what to eat for healthy hair? Learn more about why your meals affect your hair and scalp and then review the list below to learn what to eat for healthier hair. Each item is readily available at your local farmer’s market or grocery store. Best of all, the ingredients will help you to make healthy, nourishing breakfasts, lunches, and dinners.

What Nutrients Help Hair Growth?

  • Iron - Having an iron deficiency may lead to anemia and in turn hair loss. There isn't much research that suggests taking iron supplements will prevent hair loss, but a lack of iron hinders the production of hemoglobin - which is needed for new hair growth.
  • Zinc - Zinc can be used to control the hair follicle's oil generation and be used to stimulate the reproduction process of cells, which could lead to more efficient hair growth.
  • Vitamin A - Vitamin A can be found in many fruits and vegetables. This vitamin is essential to the creation of sebum, an oil that keeps your hair healthy and moisturized.
  • Vitamin B - Vitamin B contributions to the production of red blood cells is crucial to hair growth. More red blood cells means that more oxygen can be transported to the hair follicle.
  • Vitamin C - Vitamin C is also important to the production of sebum, the oil that keeps your hair moisturized. Vitamin C is also important to the creation of collagen. Collagen is the protein that is responsible for so many things in your hair. From being at the basis for moisturizing both your hair and scalp to strengthening hair.
  • Vitamin E - Vitamin E can do quite a lot for your hair. It can increase blood flow, which in combination with Vitamin B, allows for oxygen to be delivered in higher quantities much faster. Vitamin E can also relieve oxidative stress on your scalp due to the it's antioxidant nature.

How Does Diet Affect Hair Health and Growth?

There are a variety of possible reasons for hair loss, which include genetics, hormonal imbalances, and physical trauma to the scalp and hair such as traction alopecia. Some other contributors include emotional trauma and a lack of nutrients in your diet. If you don’t get the right vitamins and minerals from what you eat, your scalp can’t support healthy hair follicles. As a result, your hair may start to thin or change texture.

Thankfully, if you get the nutrients you need, you can enjoy thicker, fuller, shinier hair. According to Medical News Today, the vitamins that promote better hair health include vitamin D and the B-complex vitamins. You should also get plenty of vitamin E and vitamin A, as well as Omega-3 fatty acids. The following foods include a natural store of the nutrients you need to see improved hair results. See how many you can incorporate into your diet.


Avocados are a versatile stone fruit, as well as a natural source of vegetarian protein. Whether you’re a meat-eater or a vegan, a little seasoning can help you to enjoy an avocado’s flavor. Add salt, pepper, garlic, and veggies to make guacamole, or place a few avocado slices on top of eggs and toast for breakfast. You can even use them in baking. In addition to protein, you’ll also get plenty of vitamin E and vitamin B6.

Some people even put avocado on their hair to enhance moisture and shine. If you ever have a fruit that is too ripe to eat, try a DIY avocado hair mask. They’re simple to make at home and can add even more nourishment to your hair care routine.


Popular seafood choices such as fish and shellfish contain a variety of nutrients helpful for promoting hair growth. According to Healthline, fatty fish such as salmon are especially beneficial since they’re a great source of protein. Salmon also has plenty of Omega-3 fatty acids, several types of B-complex vitamins, and even vitamin D3. You can also eat mackerel, tuna, and herring, which contain the same kind of nourishment.

Shrimp is rich in everything from protein and B vitamins to Omega-3 fatty acids and vitamin D. Incorporate them into a salad, a fresh taco, or an Asian stir-fry. Oysters also contain many of the vitamins that are important for shiny, full hair. Eat them raw or fried for plenty of vitamin B12, vitamin D, and protein.


Nuts are both delicious and diverse, which makes them an enjoyable snack or ingredient for your next meal. Brazil nuts may not be in your usual nut mix, but they’re particularly beneficial for promoting healthy hair growth because they include plenty of protein. You’ll get over two grams of protein for every three nuts you eat. Other popular choices include almonds and peanuts. In addition to hair-building protein, peanuts provide several B-complex vitamins, including riboflavin and folate. When you add protein-rich almonds to your salad or eat them as a snack with fruit or cheese, you’ll get both B2 and vitamin E.


Most people know that eggs are an excellent source of protein. They also contain many other nutrients that can help to boost your hair health. While you’ll only find about 75 calories in the average egg, you’ll also get vitamin D, vitamin E, and vitamin A. Don’t forget the B-complex vitamins, which include B5, B6, and B12.

It’s easy to add eggs into nutritious, low-fat meals. Savory frittatas, scrambled eggs with spinach, and breakfast pizzas are just some of the many healthy egg recipes you can make at home. If you have extra eggs, it’s also possible to incorporate them into a DIY hair mask. The honey, egg, and apple cider vinegar mask by Good Housekeeping only uses the ingredients you have at home while instantly boosting the appearance of your hair shaft.


Beans are some of the most nutritious and versatile proteins for vegetarians. While they contain the building blocks for growing healthy hair, they also include the necessary vitamins for promoting hair growth. Black beans are a popular choice for making burgers, salads, and soups. While you enjoy a delicious meal, you’ll also get plenty of vitamin B6 and folate. You’ll also get your daily dose of folate and B vitamins from black-eyed peas. An excellent base ingredient for soup, they’re also considered good luck for each impending new year.

Chickpeas are one of the most commonly used beans among health-conscious individuals and busy families. They’re delicious in a variety of snacks and meals, including hummus, falafel, and stew. They’re also the perfect afternoon snack when roasted and tossed in spices and olive oil. For every one-ounce serving of chickpeas, you’ll enjoy protein, vitamin E, and B vitamins.

Sweet Potatoes

Sweet potatoes get their vibrant orange color from beta carotene. When consumed and digested, it becomes vitamin A, which works at the scalp level to promote good hair health. In addition to vitamin A, you’ll also get plenty of vitamin E and B-complex vitamins such as B5 and B6. To incorporate more sweet potatoes into your diet, go beyond the casserole or the baked side dish. These root vegetables make an excellent protein in vegan tacos. They’re also an unexpected but nutritious addition to your breakfast frittatas, salads, and cold-weather chilis.

Lean Meat

According to the USDA, it’s healthiest to eat lean meats that are low in saturated fat. These include popular protein choices such as chicken breast, pork loin, and lean cuts of beef. Besides being a rich source of protein, VeryWell Fit says that skinless cuts of chicken also contain B6, niacin, and selenium.

If you don’t enjoy lean meat, opt for one of the seafood choices above. Salmon is an excellent fish substitute in everything from salads to sandwiches. Vegetarian proteins such as tempeh and tofu are also an excellent source of healthy hair protein and nutrients.


Spinach is a delicate, leafy green with many nutrients, including a bit of protein. Eating spinach will also give you get 58 micrograms of folate and 2,813 international units (IU) of vitamin A per one 100-gram serving.

Leave it raw and use it as your main green in your next salad. You can also cook it and place it in omelets, appetizer dips, and casseroles. If you’re searching for a companion to your seafood or lean protein, sautéed spinach is an excellent option. Add olive oil along with seasonings such as garlic and black pepper for an unforgettable, healthy, and hair-nourishing side dish.


Seeds are just as diverse as nuts in terms of both flavor and nutrition. Popular choices such as sunflower seeds, flaxseeds, and chia seeds include the nutrients that promote hair growth. These include vitamin E, vitamin B, and zinc. For instance, just an ounce of sunflower seeds as a snack or salad topping provides you with nearly half of your daily vitamin E needs. You’ll also benefit from the nourishment of several B-complex vitamins.

Incorporate flax seeds into your smoothie, oatmeal, or yogurt to get thousands of milligrams of omega-3 fatty acids, as well as vitamin B1, vitamin B6, and folate. Chia seeds, which make the perfect complement in pudding, bread, and stir-fries, are rich in everything from protein to vitamin B1 (thiamine), vitamin B2, and vitamin B3 (niacin).

Greek Yogurt

If you don’t eat lean meat, Greek yogurt is another excellent daily source of protein. Eat it plain for breakfast or a midday snack. You can also mix it into baked goods, soups, and low-fat salad dressings. Besides approximately nine grams of vegetarian protein, Healthline says you’ll also get plenty of B12. This nutrient promotes cell production, division, and metabolism, which impacts how shiny and full your hair looks.

How Our Products Can Promote Healthy Hair Growth

Along with a healthy diet and stress-free lifestyle, there are products you can use at home to promote healthy hair growth and prevent hair loss. Start with our CAP+ Clinical Hair Therapy bundle, which includes a shampoo, conditioner, revitalizer, and activator. Begin your daily regimen with our shampoo, which works to exfoliate the scalp and remove excess buildup without stripping away essential oils. Next, you’ll use our clinical hair therapy conditioner, which enriches hair and retains moisture. Best of all, your strands will be more voluminous and shiny.

Then you can move on to the revitalizer and activator. Our clinical revitalizer removes excess buildup and exfoliates your scalp, while the activator stimulates follicles and fortifies the scalp to promote the most hair growth possible. Using our bundle of products will pass on the most cost-savings. It’ll also help you target all the most important aspects of healthy hair growth.

We also recommend our CAP+ Hair Health Supplement as a companion to the shampoo, conditioner, and styling products. This vitamin supplement can be taken as your food to promote hair health and includes scalp nourishing ingredients such as biotin and cysteine. Take it twice daily to support healthy hair with the additional help of amino acids and DHT blockers.


Our Capillus is an FDA-cleared laser therapy cap to treat hair loss. It harnesses the power of lasers to stimulate and improve the health of your hair follicles. Explore each of the above options to find the best combination of solutions for you. Taking care of your health inside and outside will allow you to enjoy enhanced appearance and confidence.


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