Healthy hair doesn’t just come from genetics or merely using the right products; it is part of a whole system that becomes integrated with proper care and nourishment. Fueling your body with nutrient-dense, whole foods can make you feel and look good by sustaining your health on the cellular level, allowing for proper function and abundant beauty. Incorporating valuable, whole foods into your diet can be combined with our active, topical hair products for maximum effectiveness.

Keep reading to learn more about the nutrients and building blocks of healthy, beautiful hair and the foods you can incorporate into your diet to feel their ultimate effects.

6 Important Nutrients Our Hair Loves (and Needs):

There are several vital nutrients shown to contribute to healthy, thick, long, luscious hair.

Biotin

Biotin is a B vitamin that has been shown to promote healthy hair growth and that consuming too little biotin can lead to hair loss. Biotin interacts with cell enzymes to produce amino acids—the building blocks of protein and is an essential component of keratin production.

Other B Vitamins

Other B vitamins such as niacin, pantothenic acid, folic acid, B6, and B12 are essential for hair health. This complex of B vitamins strengthens hair follicles, increases circulation to the skin (which is crucial for hair growth), reduces hair loss, and promotes longer, shinier hair.

Omega-3 Fatty Acids

Omega-3 fatty acids are found in the natural oils your scalp and hair produce to stay hydrated. Thus, getting enough of these essential fatty acids into your diet can prevent dryness and scalp irritation while encouraging your hair to grow healthy and shiny.

Protein

Protein is essential for hair health; after all, eighty to eighty-five percent of hair is composed of the protein keratin. Protein and its amino acids are used to keep hair healthy and strong.

Water

Though the majority of hair is made up of protein, hair strands also contain water. Hair needs water to maintain moisture levels and reduce dryness and breakage. Thus, drinking plenty of water and eating water-rich fruits and vegetables will help keep you and your hair well hydrated.

Zinc

Zinc is a vital mineral in hair health; it strengthens hair follicles, prevents hair loss, repairs damage, and helps our bodies process protein. The best way to get zinc is through food since our body is unable to store this mineral. Incorporating zinc-rich foods into your diet each day can prevent hair loss, thinning, and excessive shedding.

13 Best Foods to Eat for Healthy Hair

AVOCADO

Avocados are an excellent food to incorporate into your diet, as just one-third of a medium-sized avocado offers 20 vitamins and minerals. Avocados are also a great source of healthy fats and antioxidants like vitamin C and E. These essential fatty acids are more than necessary for hair growth. Vitamins C and E protect the hair and scalp from oxidative stress that damage hair follicles and result in poorer hair quality.

BEANS AND LENTILS

Legumes such as beans and lentils are fantastic sources of protein, biotin, zinc, and iron. Iron benefits hair health by providing hair follicles with the oxygen they need from red blood cells.

BEANS AND LENTILS

Legumes such as beans and lentils are fantastic sources of protein, biotin, zinc, and iron. Iron benefits hair health by providing hair follicles with the oxygen they need from red blood cells.

EGGS

Eggs are one of the best foods for strong, healthy hair. This nutrient-dense food source is one of the greatest naturally occurring sources of biotin and protein—two nutrients that are essential for hair growth. The amino acids found in egg whites can easily be absorbed by the body, contributing to the dietary protein needed for hair growth, strength, and elasticity. Eggs are also high in zinc and selenium, two minerals that reduce hair loss, repair and prevent hair damage, and promote overall growth.

GUAVA

Guava is one of the best fruits to consume for hair health and growth. One guava contains four to five times as much vitamin C as one orange—a necessary vitamin that supports hair growth, resists thinning and breakage, aids in the body’s natural production of collagen, and protects hair from damaging free radicals and oxidation.

GUAVA

Guava is one of the best fruits to consume for hair health and growth. One guava contains four to five times as much vitamin C as one orange—a necessary vitamin that supports hair growth, resists thinning and breakage, aids in the body’s natural production of collagen, and protects hair from damaging free radicals and oxidation.

MORINGA

Moringa is a chlorophyll-packed superfood that benefits your entire body from head to toe. When it comes to its influence on hair health, moringa contains several nutrients our hair loves and needs: iron, zinc, selenium, antioxidants and vitamins C and E, amino acids, and omega-3s. Moringa is one of the best vegetarian sources of iron, a nutrient whose deficiency has long been associated with hair loss. Iron helps circulate blood and oxygen throughout the body, supplying the scalp and hair follicles with the oxygen it needs to grow.

NUTS AND SEEDS

Incorporating a variety of nuts and seeds, such as almonds, sunflower seeds, chia seeds, and walnuts—into your diet can promote hair growth by supplying the body with necessary nutrients. Chock-full of vitamin E, B-complex, zinc, selenium, and omega-3 fatty acids, nuts and seeds reduce inflammation and promote healthy hair growth. Certain nuts and seeds like walnuts and pumpkin seeds can also provide the body with omega-6 fatty acids, which stimulate hair growth, nourish the scalp, and prevent water loss.

For those on a vegetarian or vegan diet, nuts and seeds are a remarkable food source for omega-3 and -6 fatty acids.

NUTS AND SEEDS

Incorporating a variety of nuts and seeds—such as almonds, sunflower seeds, chia seeds, and walnuts—into your diet can promote hair growth by supplying the body with necessary nutrients. Chock-full of vitamin E, B-complex, zinc, selenium, and omega-3 fatty acids, nuts and seeds reduce inflammation and promote healthy hair growth. Certain nuts and seeds like walnuts and pumpkin seeds can also provide the body with omega-6 fatty acids, which stimulate hair growth, nourish the scalp, and prevent water loss.

For those on a vegetarian or vegan diet, nuts and seeds are a remarkable food source for omega-3 and -6 fatty acids.

OATS

Oats are a nutrient-dense food known to stimulate hair growth and thickening due to their high levels of fiber, zinc, iron, omega-3s, and polyunsaturated fatty acids. Oats also contain B vitamins, which can penetrate deep into the hair, drawing and keeping moisture in.

OYSTERS

Oysters are one of the best-known food sources of zinc, which is essential for hair growth and repair. Six of these small but mighty seafood shells provide you with 30 milligrams of zinc—double the recommended daily value! This is lucky for us since the best way to incorporate bioavailable zinc into your diet is whole foods.

For people that follow a kosher diet, oysters can be replaced with beef or chicken that are also good sources of Zinc.

OYSTERS

Oysters are one of the best-known food sources of zinc, which is essential for hair growth and repair. Six of these small but mighty seafood shells provide you with 30 milligrams of zinc—double the recommended daily value! This is lucky for us since the best way to incorporate bioavailable zinc into your diet is whole foods.

For people that follow a kosher diet, oysters can be replaced with beef or chicken that are also good sources of Zinc.

SALMON

Salmon, and other fatty fish, are exceptional foods that strengthen hair, promote growth, and inhibit hair loss. Salmon is full of anti-inflammatory omega-3 fatty acids that not only keep hair shiny and hydrated but are one of the best nutrients for preventing hair loss. Omega-3s anti-inflammatory properties will nourish the scalp and curb hair-damaging inflammation.

SPINACH

Spinach, and other dark leafy greens, like kale and collard greens, are incredible sources of vitamins A and C. On a cellular level, hair needs vitamin A to grow. Vitamin A also helps produce sebum, a natural oily substance that moisturizes and nourishes the scalp. The potent antioxidant vitamin C is needed for collagen production and can help prevent hair from aging and oxidative stress. In addition to its vitamin content, spinach is also high in iron and magnesium, essential minerals for overall hair and scalp health.

SPINACH

Spinach, and other dark leafy greens, like kale and collard greens, are incredible sources of vitamins A and C. On a cellular level, hair needs vitamin A to grow. Vitamin A also helps produce sebum, a natural oily substance that moisturizes and nourishes the scalp. The potent antioxidant vitamin C is needed for collagen production and can help prevent hair from aging and oxidative stress. In addition to its vitamin content, spinach is also high in iron and magnesium, essential minerals for overall hair and scalp health.

SPIRULINA

Spirulina is a blue-green alga that is a fantastic source of plant-based protein, magnesium, beta-carotene, vitamin A and B12, iron, zinc, and vitamin F. This ancient superfood increases hair elasticity and suppleness by maintaining hydration, controlling sebum production, and managing scalp health. Spirulina has also been shown to boost hair volume and shine-quality.