Nourish Those Locks: Tippy Top Foods for Your Hair & Scalp Health

Surprise! Healthy, vibrant hair isn't just a matter of good genetics and the right clean hair care products. Both totally play a part, but the food you eat also plays a crucial role in maintaining healthy, strong hair and a healthy, balanced scalp. 

Here are some of the best foods to support hair and scalp health. Start to incorporate these nutrient-rich options into your diet to promote stronger, shinier hair and a well-nourished scalp: 

1. Salmon: Omega-3 Fatty Acids & Protein

Salmon is a POWERHOUSE of essential nutrients that promote hair growth. Rich in omega-3 fatty acids, protein, and vitamin D, salmon helps keep your scalp hydrated and reduces inflammation, which can contribute to hair loss. Regular consumption of salmon can enhance hair strength and shine. TBH, we are obsessed with salmon. What can’t salmon do? 

2. Eggs: Biotin and Protein

Eggs are an excellent source of biotin, a B vitamin essential for hair growth and scalp health. Biotin deficiency can lead to hair thinning and loss. Additionally, the high protein content in eggs provides the building blocks for strong hair follicles. Easy lift for hair health – eat your eggs on the regular. 

3. Spinach: Iron and Vitamin A

Spinach is loaded with beneficial nutrients like iron, vitamin A, and folate. Iron helps red blood cells carry oxygen to hair follicles, while vitamin A assists in the production of sebum, the natural oil that moisturizes the scalp. Load up on spinach and other iron rich foods! Another mom-hack and way to sneak a powerhouse iron-rich food into my kid’s diet – liver pate. I spread it/hide it on sandwiches – game-changer.

4. Avocados: Vitamin E and Healthy Fats

Avocados are rich in vitamin E and monounsaturated fats, both crucial for maintaining a healthy scalp and promoting hair growth. Vitamin E is a powerful antioxidant that protects hair from oxidative stress, and healthy fats help keep hair supple and shiny. So, eat your chips and guac. 

5. Nuts and Seeds: Zinc and Selenium

Nuts and seeds, particularly almonds, walnuts, and sunflower seeds, are excellent sources of zinc and selenium. These trace minerals are essential for hair health, as they help repair damaged hair and keep the scalp healthy. We’re nuts about nuts over here. Also the easiest on-the-go snack, a new weekly favorite are brazilian nuts.

6. Sweet Potatoes: Beta-Carotene

Sweet potatoes are packed with beta-carotene, which the body converts into vitamin A. This nutrient encourages the production of sebum, keeping your scalp moisturized and preventing hair from becoming dry and brittle. Sweet potato spread on GF toast is a new weekly favorite, too! 

7. Greek Yogurt: Protein and Vitamin B5

Greek yogurt is not only high in protein but also contains vitamin B5 (pantothenic acid), which helps improve blood flow to the scalp and promotes hair growth. Including Greek yogurt in your diet can lead to thicker, healthier hair. We like to load it up with almond butter (another healthy-hair-powerhouse), flaxseed oil, and honey. 

8. Blueberries: Antioxidants and Vitamin C

Blueberries are a fantastic source of antioxidants and vitamin C, which helps in collagen production. Collagen is a crucial component of hair structure, and vitamin C aids in the absorption of iron, another essential nutrient for hair growth. My kids pound about 45 cartons of blueberries every week, and we just started making fresh jam with them. So many fun ways to get these in! 

9. Lean Poultry: Protein and Iron

Lean poultry, such as chicken and turkey, provides high-quality protein and iron, both of which are essential for healthy hair. Protein strengthens the hair shaft, while iron supports healthy blood flow to hair follicles. TBH, I used to be heavily plant-based, almost completely vegetarian, and since eating significantly more protein, especially during pregnancy and postpartum, I have noticed a huge difference in the strength of my hair, and the length of my hair. Stronger hair can grow longer. 

10. Bell Peppers: Vitamin C and Antioxidants

Bell peppers are rich in vitamin C, which is crucial for collagen production and maintaining the strength of hair strands. Their antioxidant properties also protect hair follicles from damage caused by free radicals. Our new fruit obsession for vitamin C is kiwi! My girls are obsessed and I basically eat 2 every morning while I’m serving breakfast and prepping lunches. 

It seems so obvious, but creating an awareness to consciously incorporate these nutrient-dense foods into your diet can significantly impact the health of your hair and scalp. Just like skin, our hair is so impacted by diet, but we don’t think of it this way. By pumping up the essential vitamins, minerals, and healthy fats, you can totally achieve stronger, shinier, and more resilient hair. Think of it this way – our hair is so hormonal, so what we feed our bodies, we feed our hair. Make these superfoods a staple in your kitchen and watch your hair transform from the inside out!