Foods to Improve your Daily Diet for Better Hair Health

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Eating the right foods can be very helpful in maintaining good hair

Many of us take our hair for granted when it comes to improving its health. Virtually all of us have seen commercials advertising shampoos and conditioners, which can make a difference, but there are many other ways to ensure great health of your hair. Since  there are around 150,000 hair follicles on the human scalp and you should treat them as part of the body for better care.

A healthy diet is one sure way to keep your hair in good standing. According to dermatology experts, having a protein and iron enriched diet can provide your hair with the necessary boosts for healthy growth. In this article, we will discuss some different food items that should be included in your diet for better hair health. Making these foods a permanent part of your diet routine can also prevent non-inherited baldness and premature graying.

Red Meat (Lean)

According to researches, iron deficiency can lead to hair loss and eventually to baldness. Some examples are: top sirloin, top loin roast and pork tenderloin. Notice how the names of meats that are lean have an ‘oin’ associated with their name. Choose these cuts in order to get the leaner options. You may also consider bottom round steaks, which is the “round”, rear leg of the cow.  Treating iron and protein deficiency with the consumption of this type of meat in your daily diet will help your hair to regrow.

Almond Butter

Almond butter is full of different beneficial macro and micro nutrients. Proteins, good fats and vitamin E are the main constituents of almond butter. Studies have proven that Vitamin E gives hair a sheen look and boosts volume.


Adding eggs in your daily diet is the most economical way of getting an adequate amount of biotin. Biotin is a vitamin B derivative that assists hair growth and boosts scalp health. A deficiency of biotin can cause brittleness of hair, which ultimately leads to hair loss.

Green Veggies

It is well known that vegetables are high in nutrients for many parts of your body and there are many different green vegetables such as lettuce, spinach, Swiss chard and broccoli that will help your hair as well. These vegetables are full of vitamin A and C, which help in producing sebum from sebaceous glands on the scalp. This acts as a natural hair conditioner, so keep it going with the veggies. Nothing to lose and everything to gain!

Greek Yogurt

Greek yogurt is full of proteins and vitamin B5, and both have proven health benefits for hair. Vitamin B5, also known as pantothenic acid, improves blood flow to the scalp which is necessary for better hair growth.

Sweet Potatoes

Sweet potatoes are filled with beta-carotene which is then converted into vitamin A in the body. Vitamin A is a natural protector against dry skin and hair. Dry skin condition is a major cause of dandruff. Apart from carrots, kale and squashes, sweet potatoes also contain beta-carotene. If you want to provide your hair with a natural sheen, add these organic food items into your diet.


Lentils are packed with iron, zinc, protein, biotin and folic acid. Folic acid provides strength to red blood cells. Red blood cells are responsible for providing hair and skin with oxygen, which improves their health.


Barley is a good source of Vitamin E. This vitamin E is an antioxidant that protects the skin and scalp from the damaging effects of UV light. The sun damage on the scalp can lead to thinning of hair, and if not treated on time, can also lead to baldness. Making barley part of your dietary routine can provide you with sufficient amounts of vitamin E.


Physiological inflammations are not good for the human health due to many reasons and hair shedding is one of them. Therefore, adding foods in your diet that are rich in anti-inflammatory nutrients can help you maintain the health of your hair. Cold-water fish like salmon, mackerel and sardines contain high levels of omega-3 fatty acids. They are anti-inflammatory and help you to restore hair health.

Salmon’s efficient insulin processing mechanism will also prevent balding and hair loss by reducing the insulin resistance in the body.


Taking sufficient amounts of vitamin C in your daily diet can prevent thinning hair. A research conducted in this domain noted that taking oral supplements of vitamin C encouraged significant hair growth in women who were suffering from the issue of thinning hair. Instead of taking extra supplements, you can consume sufficient amounts of vitamin C by adding guavas in your daily diet.  


Oysters make great meals. Increase their servings in your meals since they are considered to be a rich source of zinc. Zinc is an important mineral nutrient that ensures healthy skin, nails and hair. Consuming diets rich in zinc help hair growth and reduce hair loss.