6 top foods for healthy hair

Maintaining a healthy diet is crucial for promoting overall well-being, and it also plays a significant role in the health of our hair.


While no magic food guarantees luscious hair, incorporating a variety of nutrient-rich foods into your diet can contribute to stronger and healthier hair. In this article, we will explore six top foods known which can support your hair health.


Salmon (and oily fish like mackerel, herring, sardines, anchovies) is a nutritional powerhouse and an excellent choice for promoting hair health. It is rich in omega-3 fatty acids, which are essential for many body functions and pathways, which cannot be produced on their own but need to be assimilated via our diet.

Omega-3 fatty acids nourish the hair follicles, promoting hair growth and reducing inflammation on the scalp. Salmon is also a source of protein (the main component of the hair strands), vitamin D, and B vitamins, all of which contribute to a healthy scalp and strong, lustrous hair.


Eggs are often referred to as nature's multivitamin because they are a source of many essential nutrients, vitamins and minerals. They are an excellent source of protein, which is the building block of hair strands.

In addition, eggs contain biotin, a B vitamin essential for hair growth. Biotin supports the production of keratin, the protein that forms the structure of hair strands. Eggs also provide other hair-healthy nutrients like zinc and selenium, supporting a healthy scalp.


Spinach and leafy greens like kale, chards, rocket, etc. are not only good for overall health but also hair health. Spinach is a source of iron, folate, vitamin A, and vitamin C. Iron is essential for carrying oxygen to the hair follicles, promoting hair growth.

Folate and vitamin A help in the production of sebum, a natural conditioner for the hair. Meanwhile, vitamin C is an antioxidant that helps maintain the health of hair follicles.

Nuts and seeds

Almonds, walnuts, flaxseeds, and chia seeds are all excellent choices for promoting hair health. These foods are rich in omega-3 fatty acids, vitamin E, and zinc. Omega-3 fatty acids nourish the hair follicles and support scalp health.

Vitamin E is known for its antioxidant properties, which help protect the hair follicles from damage. Zinc is vital for hair tissue growth and repair. Including a variety of nuts and seeds in your diet can provide these essential nutrients and contribute to healthy, vibrant hair.

Greek yoghurt

Greek yoghurt is not only delicious but also beneficial for hair health. It is an excellent source of protein, which is crucial for strong and healthy hair strands. Protein is the building block of hair, and consuming enough protein in your diet can help prevent hair loss and promote hair growth.

Greek yoghurt also contains vitamin B5 (pantothenic acid), which improves blood flow to the scalp, ensuring that the hair follicles receive the necessary nutrients for healthy growth.

Sweet potatoes

Sweet potatoes and orange-coloured fruits and vegetables are not only a tasty addition to meals but also provide several nutrients that promote hair health. They are rich in beta-carotene, which is converted into vitamin A in the body.

Vitamin A is crucial for the production of sebum, which keeps the scalp and hair moisturized. Vitamin A is also key to supporting rapidly diving cells, such as the hair ones. 

While incorporating these foods into your diet can support hair health, it is essential to remember that individual results may vary. A balanced diet, hydration, and good hair care habits such as preferring organic hair care products, and protecting your hair from direct sun and chlorine, are also crucial for optimal hair health.

Additionally, it's worth noting that underlying medical conditions, such as thyroid and sex hormone imbalances, can impact your hair status, texture and shedding. If you are concerned about sudden hair changes like excessive loss or unusual balding patterns, discuss it with your GP or nutritional therapist, as they can indicate nutritional deficiencies and/or underlying health conditions that a professional can effectively address.

The views expressed in this article are those of the author. All articles published on Nutritionist Resource are reviewed by our editorial team.

Share this article with a friend
London, W1S 1HP
Written by Lucia Stansbie, Registered Nutritional Therapist, Dip CNM, mBANT, mCNHC
London, W1S 1HP

Lucia Stansbie, BANT registered Nutritional Therapist founder of Food Power Nutrition

Show comments

Find a nutritionist dealing with Healthy hair

All nutrition professionals are verified

All nutrition professionals are verified