When it comes to your health, everything is connected. The food you eat contributes greatly to your overall health and to the health of your hair. If your locks have been looking a little dull lately, feeling a little brittle, or falling out more than usual, changing your diet may help.
Bottom Line: Eating foods rich in protein, omega-3 fatty acids, zinc, folic acid, and vitamins can help you achieve your best hair yet. Below, two registered dietitians discuss why nutrition is so important for healthy locks, name their #1 best foods for hair health, and share essential diet tips that will keep your locks looking great.
The role of nutrition in hair health
The food you eat (and don’t eat) is absolutely key to maintaining your overall health — and that includes the health of your hair, says Amanda Sauceda, RD. “Before delving into specific nutrients, it’s important to make sure your body is getting enough calories. Your body needs energy for hair growth and to produce hormones necessary for healthy hair, so make sure your basic calorie needs are met.
For reference, according to the National Library of Medicine, the average adult woman needs about 2,000 calories per day. In addition to energy, the nutrients we consume through our diet also have a direct influence on how healthy our hair is.
“Hair is made of proteins, especially keratin, so it makes sense that we should eat enough protein in our diets to support healthy hair growth,” says Frances Largeman-Roth, RD, nutritionist and author of “Everyday Snack Tray.” ”
Other nutrients needed for healthy hair include zinc, omega-3 fatty acids, folic acid, vitamin B6, vitamin B12, vitamin C, vitamin D, magnesium and biotin, she says. “These vitamins and minerals are involved in the growth of new cells, and without them our hair cannot thrive. Studies have also shown that when carbohydrates are restricted, hair loss can occur.”
The #1 food for hair health
Both Largeman-Roth and Sauceda cite salmon, especially wild salmon, as the best foods to eat for hair health. Salmon provides high-quality protein, including marine collagen, omega-3 fatty acids and zinc, all important nutrients linked to hair health, says Largeman-Roth.
Wild sockeye salmon in particular, most of which comes from Alaska and is guaranteed to be sustainably caught, has the highest vitamin D content of any salmon species, she says. Additionally, vitamin D deficiency may be linked to hair loss. Therefore, it is important to include this in your diet. Try to have two servings a week – and don’t skimp on eating the peel. It’s packed with collagen, which promotes hair health, Sauceda points out.
Other excellent foods for hair health
Of course, you should also eat a balanced diet; You can’t survive on salmon alone! Both experts mentioned some other great foods you can include in your diet to promote luscious locks. Here are some foods to consider.
- Almonds: Almonds are full of vegetable proteins. They also contain high levels of iron and magnesium, making them a powerhouse for hair health, says Largeman-Roth.
- Walnuts: Walnuts are also a great vegetarian source of omega-3 fatty acids and are high in protein, fiber and magnesium – all of which help keep your hair in tip-top shape, says Largeman-Roth.
- Eggs: Eggs are a valuable source of protein, which promotes healthy hair, says Largeman-Roth. “They provide the gold standard of protein (high biological value with all nine essential amino acids), with 6 grams per egg. In addition, they provide an excellent source of vitamin B12 and biotin, 44 IU of vitamin D and the antioxidants lutein and zeaxanthin.”
- Citrus fruits: Fill your fruit bowl with oranges, tangerines, grapefruits and lemons; they’re all packed with folic acid, says Largeman-Roth. “Folic acid is necessary for the production of red blood cells, which transport oxygen to cells in the body, including in your scalp.” Sauceda also notes that these fruits are rich in vitamin C, which helps build collagen and promotes healthy hair.
- Chicken with skin: If you don’t like salmon or can’t get to it easily for whatever reason, you can still get super healthy hair. “An alternative to fish to get your collagen is chicken with skin,” says Sauceda. “You can also use the bones from your chicken to make a bone broth for another collagen source.”
- Legumes: Legumes, such as beans and lentils, are another great source of vegetarian protein and also contain B vitamins and iron. Sauceda recommends eating them regularly for thriving hair.
Top foods to avoid for healthy hair
As with any other aspect of your health, there are some foods that are best consumed in moderation. Prioritize anti-inflammatory foods and limit inflammatory foods when possible, says Sauceda. This means not eating too many sweets or ultra-processed foods. “These types of foods often lack nutrients and are not good for your blood sugar levels,” she says.
That said, Sauceda notes that you can absolutely still eat your favorite foods that are less nutrient-dense. But it’s a good idea to know how much you’re using if your hair health is a concern.
Largeman-Roth also notes that not all fish are equal when it comes to hair health. “Although fish rich in omega-3 fatty acids are great for hair health, you want to avoid fish high in mercury, such as swordfish and bigeye tuna. Mercury, a heavy metal, can cause hair loss once it builds up in your body.”
Lifestyle factors for healthy hair
You should also incorporate healthy lifestyle habits to improve hair health. For starters, stay hydrated, says Largeman-Roth. “Dry skin leads to dry hair, which can make it brittle and prone to damage. Also avoid yo-yo dieting, which can lead to hair loss.
Stress can also be a big factor in hair health, says Sauceda. “Managing stress, especially sneaky stress, is important for healthy hair. Secret stress is chronic stress that you get used to but is still there and can increase cortisol levels, which can affect the hair growth cycle.
Both experts also note that adequate hair care is also essential, which means limiting heat styling and always using a heat protectant when using heat. You may also find it helpful to sleep on a satin pillow and dry your hair in a microfiber towel designed to protect your strands.