10 Best Foods for Healthy Hair, According to Nutrition Experts

For some of us, hair can be a barometer of the weather—frizzy or limp when conditions are hot and muggy, brittle and dehydrated when the mercury dips low. But sometimes lackluster locks can be attributed to other factors—most notably, your diet. We caught up with dietitians to find out more about the role nutrition plays in keeping your strands strong, plus the key foods that help support healthy hair.

Basics of Healthy Hair

Temperature, humidity, and sun exposure can impact the condition of your hair and scalp, while a variety of shampoos, conditioners, products, and treatments can help revive and restore your crowning glory. Genetics, hormones, and hair maintenance routines may also dictate its texture and shine. And, yes, the foods you eat are also crucial to hair health.

"In most cases, a balanced diet with adequate calories, protein, healthy fats, fruits, vegetables, and nutrient-rich foods will provide the nutrients needed to support healthy hair, skin, and nails," says Kacie Vavrek, RD. Jennifer Rawlings, MS, RD, CDCES, agrees, noting that an anti-inflammatory, high-protein diet, including those foods, should supply the nourishment needed for strong locks.

Hair growth has four phases: growth (anagen), transition (catagen), resting (telogen), and shedding (exogen), all of which work in tandem, steered by hair follicle stem cells (HFSC). Your food choices are integral to these phases, with some nutrients especially meaningful for tresses

Protein, iron, zinc, and vitamins A, C, D, and E all affect hair health, especially if someone is deficient, Vavrek says. "Nutrients such as omega-3 fatty acids, vitamin B12, and folate also play an important role in hair health by supporting healthy cell function, circulation, and hydration," Rawlings adds.

Related Stories

8 Probiotic-Rich Foods That Nutritionists Say Are Better Than Supplements

Need an Energy Boost? These 9 Foods May Work Better Than Caffeine

The Best Foods to Eat for Healthy Hair

Key food categories for hair health include protein-rich foods because hair is primarily made of protein, Vavrek says. Fruits, vegetables, and healthy fats also help maintain lustrous manes.

Fatty Fish

Fatty fish such as salmon, tuna, and sardines are particularly high in omega-3 fats, vitamin D, B12, and protein, Rawlings says. Other fatty, cold-water fish, like mackerel, anchovies, and herring are also packed with these nutrients.

"Research suggests that omega-3 fats, B vitamins, and vitamins A, C, and D promote healthy hair growth, boost collagen production, provide antioxidant protection, and can contribute to stronger, healthier hair," Rawlings says.

Beef Liver

"Beef liver, although it may not be the star at dinner, is a nutritional powerhouse rich in iron, vitamin A, and biotin," Rawlings says. "Bonus points if you pair it with vitamin C-rich foods to help enhance iron absorption."

Organ meats, along with eggs, fish, meat, seeds, nuts, and sweet potatoes, are rich in biotin. Research suggests that B vitamins—especially biotin—support keratin production, cell turnover, and circulation involved in scalp and follicle health, Rawlings says, noting that a single 3-ounce serving of beef liver provides more than 100 percent of the recommended daily value (DV) of biotin.

Eggs

"Eggs, one of the most bioavailable and inexpensive protein sources, contain protein, folate, vitamin D, and B12, making them an excellent addition to any meal," Rawlings says. Eggs provide iron, and they, too, can be teamed with vitamin C-rich foods like orange juice or tomatoes to bolster absorption.

"Protein and iron are particularly important because hair growth requires adequate protein intake and oxygen delivery to the hair follicle," Vavrek says. Protein supplies the amino acids needed to produce keratin, Rawlings says.

Nuts and Seeds

Vavrek notes that nuts and seeds, along with olive oil and avocados, are also beneficial sources of omega-3 fatty acids—healthy fats which may help support scalp and hair health. Pumpkin and chia seeds are particularly potent omega-3-wise, plus they contain zinc, B vitamins, and iron, Rawlings adds.

Fruits and Vegetables

Fruits and vegetables, especially citrus, berries, carrots, sweet potatoes, and leafy greens, provide vitamins A and C, Vavrek says. "Healthy fats and vitamins A, C, D, and E help support scalp health, blood flow, collagen production, and protection against oxidative stress, all of which play a role in maintaining healthy hair growth and hair quality," she says.

In addition to vitamins A and C, spinach, bell peppers, berries, sweet potatoes, and citrus fruits contain hair-boosting iron, zinc, and folate, Rawlings says.

Lentils and Beans

Meat, fish, eggs, and poultry aren't the only proteins that provide essential minerals. "Plant-based proteins such as lentils and beans are full of hair-healthy nutrients, especially iron, which prevents anemia, one of the most common deficiencies affecting hair health," Rawlings says.

Additionally, these legumes are good plant-based sources of zinc. (Zinc is also found in shellfish, beef, pumpkin seeds, and dairy, Vavrek notes.) Iron and zinc help support cell growth and healthy follicle function, Rawlings says.

Dairy Products

Dairy products, including Greek yogurt and milk, nourish tresses, too. Milk contains casein and whey proteins, plus hair-boosting minerals, including calcium, magnesium, and potassium, which help strengthen keratin, stimulate hair follicle growth, and boost circulation.

Fortified dairy products, as well as fatty fish and sunlight exposure, provide vitamin D, says Vavrek. Vitamin D is critical to hair health, helping to jump-start and maintain the growth phase. Sometimes, a D deficiency can be the root cause of conditions, such as thinning hair or alopecia.