Foods To Eat For A Strong and Healthy Hair

Shiny, strong and healthy-looking hair is a sign of beauty. This makes hair loss or baldness (known as alopecia areata) a distressing condition. Alopecia areata affects both men and women. It affects the scalp causing patches of hair loss.

In order for our hair to grow and be healthy, it needs a variety of nutrients. If you have thin, weak, or dull hair, it may be better if you would start to pay your attention to your diet. A sufficient nutrition can promote healthy hair. Factors causing hair loss include hormonal changes, stress genetics, age, and nutritional deficiencies which are considered to be a major driver.

According to experts, there are specific nutrients that can help strengthen hair follicles and encourage hair growth and these include:

Vitamin A – Vitamin A encourages the production of sebum in the skin glands. Sebum is an oily substance that moisturizes the scalp and keeps hair healthy.

Vitamin C – Vitamin C is needed in order to create collagen, which is an important part of hair structure.

Vitamin E – Vitamin E helps strengthen the follicles and improves blood circulation.

B-vitamins –B-vitamins help create red blood cells, which is responsible for carrying oxygen as well as nutrients to your scalp and hair follicles.

Selenium and Zinc – These nutrients provide help in hair tissue growth and repair, and protect the scalp from damage.

Iron – Iron enhances the body’s production of red blood cells. Deficiency in iron is a major cause of hair loss.

Here are the foods you must add to your diet for you to have luscious locks:


Eggs contain high amounts of protein, which is considered to be a building block of hair structure. Aside from this, eggs also contain lutein, zinc, carotenes, and vitamins A and D – which all promote healthy hair.


Being rich in vitamin E and B, folic acid, potassium, omega-9 and heart-healthy monounsaturated fats, avocado can aid in hair growth.


Generally, beans contain high levels of iron. Soybeans are thought to prevent the formation of a hormone called dihydrotestosterone (DHT). DHT imbalance is believed to contribute to hair loss. Other nutrients present in soybeans are magnesium, omega-3, and vitamin B2.


This seaweed is a great source of zinc, folate, magnesium, vitamins B2 and B5, iron, and L-lysine.

Dark Leafy Greens

Dark leafy veggies are top sources of iron. The darker the green, the higher the iron content. Folate, potassium, vitamins A, C, K, and B-vitamins are also found in leafy greens.


Berries like strawberries are packed with high levels of vitamin C, which help protect follicles from oxidative stress. Citrus fruits and peppers are other top sources of vitamin C.


Aside from being a good source of folate, vitamins A, B6, and C, mangoes contain silica, which helps strengthen hair strands.

Pumpkin Seeds

Pumpkin seeds are high in zinc, which help prevent dryness of the scalp. They also contain copper, protein, manganese, phosphorus, and magnesium


Figs are an excellent source of iron, magnesium, vitamins A and E, and potassium.


Flaxseeds are packed with omega-3 fatty acids, which support thickening and nourish the hair. It also high in selenium, magnesium, phosphorus and vitamin B1.