Foods I Eat For Strong Hair

Think of your hair as your forever outfit—something you’ll wear for life. When you make the choice to prioritize its care from the inside out, the results follow naturally.

I’m here to remind you that your hair’s health is completely within your power. With a little nourishment, consistency, and belief in yourself.

Let’s dive into the nutrients and foods I swear by to keep my hair happy and healthy.

HAIR-LOVIN NUTRIENTS

1. Protein: The Building Block of Hair

Your hair is made of keratin, a protein that thrives on—well—protein! A lack of it can lead to brittle strands and breakage.

• Go-to source: Eggs. Not only are they protein powerhouses, but they’re also packed with essential vitamins and minerals for overall hair health.

• Other options: Chicken, tofu, lentils, and Greek yogurt.

2. Zinc: For Strength and Resilience

Zinc is the unsung hero of strong hair. It helps regulate the production of new proteins, ensuring your strands stay sturdy. Hair dryness can often signal a zinc deficiency.

• Best sources: Oysters, shrimps (other selfish), red meat, and whole grains.

3. Biotin: The Shine Maker

Biotin (Vitamin B7) is a hair essential. Without enough of it, you may notice thinning or breakage.

• Biotin-rich foods: Bananas, cauliflower, lentils, salmon, and nuts.

4. Silica: The Circulation Booster

Silica supports healthy hair by improving blood flow to the scalp. Over time, our natural levels decline, but you can replenish them with the right foods.

• Silica-rich choices: Oats, rye, cucumber, beetroot, celery, and artichokes.

5. Selenium: The Protector

I like to call selenium the “hair ambulance.” It acts as an antioxidant, shielding your strands from environmental damage and aiding new growth.

• Top picks: Garlic, Brazil nuts, nettle, and horsetail.

6. Essential Fatty Acids: The Scalp Savior

An imbalance of omega-3 fatty acids can show up as a dry or oily scalp. These healthy fats keep your scalp nourished and balanced, while also regulating sebum production.

• Best sources: Salmon, grass-fed lamb, walnuts, avocado, and flaxseed.

STOCK YOUR KITCHEN FOR STRONGER STRANDS

Fridge Essentials:

• Avocado: Packed with healthy fats and vitamins to nourish hair from the root.

• Citrus & Lime: Rich in Vitamin C, which aids collagen production for stronger hair.

• Cucumber & Celery: High in silica and hydrating, supporting scalp health.

• Eggs: Protein-packed and easy to incorporate into any meal.

• Spinach: A leafy green loaded with iron, magnesium, and zinc for hair strength.

• Ginger & Carrots: Anti-inflammatory and full of antioxidants to keep your scalp happy.

• Tahini Paste: A sesame seed spread bursting with hair-friendly minerals like zinc and selenium.

Freezer Essentials:

• Broccoli & Spinach: Perfect for smoothies or quick stir-fries, providing a mineral boost.

• Berries: Antioxidant-rich and delicious in smoothies or snacks.

• Mango: Loaded with Vitamin A for a healthy scalp and shiny strands.

A MANTRA FOR YOUR HAIR JOURNEY

Your hair’s potential is limitless. No matter where you’re starting from, strong, beautiful hair is possible for you. Nourish it, believe in it, and remind yourself daily: “I get to have good hair for the rest of my life.”

Remember, the journey isn’t about perfection; it’s about showing up for yourself—and your hair—every day.