10 Best foods for healthy hair

Hair problems are mostly associated with age, genetics, medication, environment, etc. Your everyday choice of foods can also play a very vital role in strong, healthy hair and hair growth. However, it is a myth that you will have results in a week. Here we have put together the 10 best foods for healthy hair.


Avocados are rich in vitamins and minerals which help your hair to grow and protect it from hair damage. Its monounsaturated fat helps to seal the moisture. Besides monounsaturated fat, it also contains polyunsaturated fat which is good for health too. Along with other vitamins, it contains vitamin E which helps with UV ray damage from sunlight. Vitamin B complex (vitamin B-6) may help the restoration of hair color back to natural following illness. Every 100 grams of avocado contains around 1 microgram of biotins (Vitamin B-7). Biotin, we all know is good for hair, nail growth, and strengthening. Avocado is also loaded with minerals that seal hair cuticles to prevent breakage and look shinier and healthy. 


The egg is one of the greatest sources of biotin. An egg (50-70 grams) contains 10 micrograms of biotin. Biotin stimulates the production of keratin in hair. Keratin is a protein responsible for hair growth, and hair regeneration and keeps the hair healthy.  The egg is rich in vitamin E too. Two standard-size eggs (50 gm.) can serve 20% RDI (Recommended Dietary Intake) of vitamin E for a healthy individual. Eggs also contain minerals like iron, selenium, and zinc all important for healthy hair. Finally, the egg is a protein-rich superfood for hair growth.

Salmon & Mackerel fish:

Omega 3 fatty acid is a polyunsaturated fatty acid that your body can’t make and it has to be covered from the foods that are rich in this oil. Fish like mackerel and salmon are rich sources of omega-3 fatty acids of omega 3 oil. Every 100 grams of farmed salmon fish contains 2.3 grams of omega-3 fatty acid. We all know about the hair benefits of Omega 3.  Omega 3 fatty acids known as ω−3 oil can ensure the nutrients essential for healthy hair follicles and hair skin. It may also help reduce hair loss preventing the hair follicles inflammation. It’s also faster hair growth.

Strained yogurt (Greek yogurt):

Strain yogurt has more protein, fat, and calories than regular yogurt. Oppositely, it has less sugar and carb than regular yogurt. Strain yogurt or Greek yogurt is a rich source of bioprotein. Every 100 grams of standard Greek yogurt (Strained thickened yogurt after reducing water & liquid) contains around 5.7 grams of protein. Protein is a fundamental component of hair. So it is understandable that yogurt is good for hair growth. Strained yogurt is also a good source of vitamin B5 which triggers the blood flow to the scalp and promotes hair growth. Probiotics in yogurt also help reduce dandruff and keep the scalp healthier. Yogurt is also a known source of calcium which is good for hair growth. 


Strawberries are rich in antioxidants like carotenoids, anthocyanin, vitamin C, etc. Antioxidants help to maintain the collagen in your hair follicles potentially helps to your hair growth. The antioxidant may also control hair falling caused by free radicals. Every 100 grams of strawberry can be rich in vitamin C around 70 milligrams. Strawberry also has a high percentage of calcium, potassium, phosphorus, magnesium, irons, etc. Potassium in particular plays a vital role in preventing your scalp from dryness. Potassium balance in your body also prevents hair loss directly. Hence strawberry makes it on this list as a healthy food for your hair.


Spinach is a high-nutrient vegetable packed with potassium, magnesium, and vitamins B6, B9, and E. It also contains a high percentage of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. Carotenoids potentially protect your hair from thinning. One cup of spinach contains 0.81 grams of Iron and 141 grams of vitamin A. A high percentage of vitamin A helps maintain sebum (natural oil produced by sebaceous glands) in your body and scalp. Sebum is a natural that maintains the oil in your hair and promotes hair growth. Spinach is a rich source of folate (every 100 grams of spinach has 165 micrograms of folate). Folic acid promotes hair growth and reduces premature greying of hair.

Sweet potato:

Sweet potato is rich in beta carotene which is a healthy diet for your hair. Beta carotene may convert into vitamin A and help prevent hair loss strengthening your hair. Each 124 gm. of sweet potato contains around 9.47 mg of beta carotene. The same amount of sweet potato contains 50.8 mg of phosphorus. Phosphorus as you know is a vital mineral for hair regrowth (previously fallen hairs). Sweet potato is a great source of potassium too. This seals the moisture in your scalp and prevents drying out. 124 gm. of sweet potato contains 259 mg of potassium. Oppositely, a lack of potassium may cause hair loss in long run. Sweet potatoes also contain rich amounts of sodium, Folate, Vitamin K, and Vitamin C. As we all know all these are vital to healthy hair.


Lentils are a packed source of protein. Every 100 grams of cooked lentils contains more than 9 grams of proteins. Protein is a very important nutrient for hair growth. Lentils are full of folic acid too. Folic acid we all know helps to supply oxygen to your body and scalp. Also folic acid helps hair cell renewal along with all other cell renewal in your body. 100 grams of lentils contain 180 micrograms of folic acid. Lentils are a great vegetarian source of iron too. Iron helps prevent hair fall. Lentils are a good source of potassium, calcium, vitamin A, and vitamin C.


Cinnamon is a spice obtained from the bark of special types of spice trees. Cinnamon is being used for medical purposes for many years besides being a spice merely. For hair, cinnamon has required ingredients that help blood circulation to your hair follicles to promote hair growth. Improving blood circulation helps supply oxygen to hair follicles. Cinnamon is also a rich source of calcium which is important for strong and healthy hair. Researchers suggest cinnamon for its antioxidant property as well as being an active nutrient to control blood sugar, protect against heart disease, and reduces inflammation.


Guava is a known source of vitamin C. Every 100 grams of guava contains 228 mg of vitamin C. We already learned vitamin C is vital to your hair. Vitamin C potentially protects the scalp from bacteria. Also helps control dandruff and helps dry the scalp. Guava is also a rich source of potassium. Every 100 grams of guava contains 417 mg of potassium. Potassium we all know fights against hair loss.

Final Words

Lack of required nutrients can cause hair problems even hair loss. Hope this article will help you to maintain your diet for healthy and strong hair. If you feel like adding some food that we missed may please let us know. We appreciate your feedback.