Best Foods to Eat to Grow Healthy Hair

Best Foods to Eat to Grow Healthy Hair

Diet and nutrition serve as the key building blocks of your body - and your hair! The foods you consume on a daily basis have a tremendous impact on the nourishment that your scalp receives, which in turn impacts hair growth, versatility, and body. You want a diet that is nutrient DENSE (loaded with vitamins and minerals!), with wholesome fats, and plenty of antioxidants. With every bite you have the opportunity to nourish your body or deplete it - so we’ll help you make it count!


Here are some of the BEST foods for healthy hair growth:

brazil nuts

Brazil Nuts: extremely rich in selenium (68-91 mcg/nut!), this is a mineral that has a positive impact on your thyroid function. Since a sluggish thyroid can cause hair thinning and brittleness, it’s important to ensure we are giving this gland the nourishment it needs. Don’t overdo it though, 1-3 Brazil nuts/day is plenty!

spinach leaves

Spinach: LOADED with B-vitamins, iron, magnesium, calcium, vitamins A, C, and E - spinach is not only an excellent salad base but a true hair growth companion. Since it’s especially high in iron and vitamin C in particular, this food will assist with enhanced blood flow throughout the body and to the scalp - where it’s needed for follicular health. If you don’t have enough absorbable iron and vitamin C, anemia and hair loss can result. Vitamin C will also help to prevent hair breakage!

pumpkin soup with basil

Pumpkin: full of beta-carotene (a pre-cursor to vitamin A), as well as vitamins C and E. These are all valuable antioxidants that fight free radicals and protect your hair follicles from unwanted cellular damage! It even has a biochemical compound called cucurbitacin, a unique amino acid which has been shown to promote hair cell growth. And don’t forget to eat the seeds! They contain delta-7-sterine and beta-sitosterol which both help to prevent the body from converting testosterone to DHT - a harmful derivative than can cause hair loss. 

berry bowls

Berries: EAT YOUR HEART OUT. Blueberries, blackberries, strawberries, raspberries - these deeply coloured delights pack a serious antioxidant punch. High in vitamin C, berries feed your hair follicles and promote the circulation of blood to your scalp. Vitamin C is also crucial to the structure of your hair since it’s involved in the building and maintenance of collagen.

spoonful of chia seeds with more spilled on a table

Chia Seeds: high in omega-3’s and 9 essential amino acids (including l-lysine), chia seeds offers several crucial building blocks for healthy hair. They’re also rich in phosphorus, which is known to encourage hair growth!

tomatoes in a white bowl

Tomatoes: not just an excellent pasta sauce, these bright red beauties are high in vitamins A, B, C, and E which are stimulating to new hair growth as well as protective due to their high antioxidant properties. Tomatoes also contain the powerful antioxidant lycopene and studies show a 90% decrease in perceived hair loss when consuming it (Glynis, 2012). 

bunches of red grapes

Red Grapes: the skin of red grapes contain resveratrol, a phytoalexin antioxidant that has a strong anti-inflammatory impact on the body and combats free radical damage that can otherwise cause hair loss. It’s also found in red wine… just saying! ;)





Glynis, Ablon. “A Double-Blind, Placebo-Controlled Study Evaluating the Efficacy of an Oral Supplement in Women with Self-Perceived Thinning Hair.” The Journal of Clinical and Aesthetic Dermatology, Matrix Medical Communications, Nov. 2012,

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