Top Foods for Healthy Hair

Ever wondered what the best foods for hair health are? Just as our skin and nails need nutrients to stay healthy and strong, our hair also depends on key vitamins and minerals to maintain its normal condition.

While genetics, age and hair care routines all play a role, diet is a key factor that’s often overlooked. The good news? There are plenty of delicious, everyday healthy hair foods that can contribute to normal hair health and keep it looking and feeling its best.

In this article, we’ll dive into some of the best foods to eat for hair, covering key nutrients like protein, zinc, selenium, biotin and copper. Each of these nutrients has a unique role in helping to maintain the health and appearance of your hair. So, let’s explore which foods you can add to your diet and why they’re so beneficial.

Foods to eat for healthy hair

The idea that our diet impacts our hair health isn’t new. Following a healthy diet for healthy hair means ensuring you get enough protein, as well as supporting your intake of essential micronutrients.

The foods you eat can help maintain hair appearance and quality. While topical products like shampoos and conditioners certainly have their place, it’s what you put on your plate that often matters most.

Protein-rich foods that support the building blocks of your hair

Did you know that hair is predominantly made of a protein called keratin? Another key protein, collagen, acts as the main structural component of hair, giving it support and strength. This makes it essential to include enough protein in your diet to maintain normal hair health.

While our bodies can create some amino acids (the building blocks of protein), others must come from our diet. Without enough protein, your hair may not get the support it needs to maintain its structure.

Top protein sources for healthy hair

• Chicken and turkey: Lean and rich in protein.
• Fish: Salmon and mackerel are excellent choices, as they also contain omega-3 fatty acids.
• Eggs: A complete source of protein – they also contain biotin.
• Dairy products: Milk, cheese and yoghurt provide ample protein and additional nutrients.
• Legumes: Lentils, chickpeas and beans are excellent vegetarian sources.
• Nuts and seeds: Almonds, walnuts and pumpkin seeds are easy protein-rich snacks.

Ensuring you have a variety of these protein sources in your diet can help support the structure of your hair. For added support, consider exploring collagen supplements to complement your diet.

Zinc & selenium-rich foods for normal hair

Zinc and selenium may not be as well-known as other nutrients, but they play important roles in contributing to the maintenance of normal hair health. Zinc contributes to normal protein synthesis, while selenium contributes to the maintenance of normal hair .

Key zinc-rich foods

• Fortified cereals
• Whole grains
• Beef
• Eggs

Key selenium-rich foods

• Brazil nuts: One of the richest sources of selenium.
• Meat and poultry
• Fish: Cod and tuna are excellent choices.
• Cottage cheese and eggs
• Mushrooms

Just a handful of Brazil nuts can provide the daily recommended amount of selenium, making them an easy way to support your hair’s health. If you’re looking to support your intake with supplements, check out our selenium supplements and zinc supplements for further support.

Biotin-rich foods for the maintenance of normal hair

Biotin, also known as vitamin B7, is one of the eight B-complex vitamins and plays several important roles in the body, including contributing to the maintenance of normal hair. As a water-soluble vitamin, your body doesn’t store biotin, so it’s essential to get enough through your diet.

Biotin-rich foods include

• Egg yolks
• Legumes: Lentils, chickpeas and black beans.
• Organ meats: Liver and kidneys.
• Nuts and seeds: Almonds, walnuts and sunflower seeds.
• Mushrooms
• Avocados: Also rich in healthy fats.
• Sweet potatoes
• Yeast: Often found in baking and nutritional yeast products.

To further support your intake, consider adding biotin supplements to your routine.

Copper-rich foods for normal hair pigmentation

Copper contributes to normal hair pigmentation[RE(2] . Ensuring an adequate intake can contribute to the maintenance of your hair’s natural colour and appearance.

Foods high in copper

• Oysters and other shellfish
• Whole grains: Like quinoa and brown rice.
• Beans: Especially black beans and kidney beans.
• Nuts: Almonds, cashews and hazelnuts.
• Potatoes
• Organ meats: Such as liver and kidneys.

Adding these copper-rich foods to your diet may contribute to maintaining normal hair pigmentation. If you need extra support, try our copper supplements to meet your dietary needs.

Active support for your hair & beauty with Vitabiotics

Supporting normal hair health often begins with a well-rounded and balanced diet. Nutrients like protein, zinc, selenium, biotin and copper play key roles in maintaining healthy hair – many of these can be found in everyday foods to improve hair such as lean meats, fish, dairy, eggs, nuts and whole grains. Biotin & zinc also contribute to supporting normal skin, whilst selenium helps support normal nails.

High-quality supplements can offer additional dietary support – they can help ensure your hair receives a consistent supply of nutrients, contributing to the maintenance of its normal health and pigmentation.

For more guidance on choosing the right supplements, feel free to explore and shop our hair vitamins and supplements range or speak to a healthcare professional or pharmacist for personalised advice.