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Foods to strengthen hair

by Alivia Nyhan
Published: Last Updated on

Although beauty products are important to take care of our hair, it is necessary that this is complemented with an adequate diet. The lack of vitamins and minerals that food can provide us, are not only visible by the state of our skin, they are also reflected in the strength and appearance of our hair. Other factors can influence our hair to look lifeless and brittle and have to do with stress , which generates the need to eat foods high in sugar or simple carbohydrates. At FastlyHealwe show you what are the foods to strengthen hair .

Hair and nutrition

Hair is a reflection of our diet, since its structure is made up of proteins, which is why when hair falls out, it looks brittle and dry, it is because it is not being provided with the necessary vitamins through food. In reality there are no good or bad foods for hair, but bad eating habits that prevent you from taking advantage of all that nature provides you.

In a certain way, hair loss is something natural, however, when strands come off and you begin to notice areas without hair, it is necessary that you visit a dermatologist to provide you with the proper diagnosis and treatment.

Green foods

The greener a vegetable is, the better it is for your body. The great contribution of vitamin A in these foods prevents hair loss and is important to avoid dry hair, since it stimulates the production of sebum on the scalp, avoiding problems such as dandruff. They are also a source of vitamin C that provides antioxidants that protect our body and benefits the production of collagen .

Eat the following foods to strengthen your hair :

  • Broccoli, lettuce.
  • Spinach, asparagus.
  • Chard, watercress and green beans.

Iron foods

Especially red meat, since its iron content is very easy for our body to absorb. Iron is a fundamental mineral for the production of hemoglobin, so an iron deficiency can lead to anemia, weight loss and hair loss, since this mineral allows the scalp to remain oxygenated. But its greatest contribution is achieved in foods such as the following:

  • Beef and poultry.
  • Vegetables.
  • Dried fruits.
  • Liver.
  • The egg yolk.

Omega 3

Another of the foods to strengthen hair are those rich in omega 3, since they provide the hair with the nutrients that the hair follicle needs to grow, as well as providing shine and vitality to your hair. Some of these foods are rich in selenium that works as an antioxidant which prevents premature graying, as well as hair loss . Get these nutrients in:

  • Salmon, tuna and sardines.
  • Anchovies and seafood.
  • Vegetable oils such as canola, soy, walnut, wheat germ, and hazelnut.
  • Chia, sesame and linseed seeds.
  • Nuts such as walnuts, almonds and pine nuts, which have the peculiarity of stopping the genes that lead to premature baldness .


Legumes are an important source of fiber, which in addition to helping you with problems such as constipation , are ideal if you are on a diet, as they provide satiety. They contain a vitamin called biotin, which supports the hair follicle and allows hair to grow stronger. Additionally, it will provide you with energy and are a source of iron and zinc. These foods can be found in:

  • Lentils, beans.
  • Peas, chickpeas.
  • Broad beans, green beans.
  • Sunflower seeds.
  • Walnuts, pistachios and almonds.

Foods rich in vitamin C

They are essential nutrients, since it allows the absorption of other minerals such as iron. It is found in greater quantity in fruits and vegetables and is necessary for the maintenance of the hair strand. However, if you find yourself doing a diet, it is necessary not to abuse, especially fruits, since they contain fructose, which is a natural sugar, but its consumption in excess turns into fat. Some foods rich in vitamin C are:

  • Orange, lemon and grapefruit.
  • Kiwi, guava and strawberry.
  • Cabbage, broccoli and bell peppers.

Other foods to strengthen hair

  • Foods with zinc : it constitutes the melanin of the hair and is found in nuts, spinach, liver, oysters and shellfish, meat and poultry.
  • Vitamin B : tomatoes, mushrooms and broccoli.
  • Olive oil, chocolate, basil, have an antioxidant function, in addition to activating the enzymes responsible for hair health.

The most important thing is to know how to combine foods to satisfy the nutritional contribution that our needs to carry out its function. Remember that even if a food is healthy, its abuse can have the opposite effect.

This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

If you want to read more articles similar to Food to strengthen hair , we recommend that you enter our Food category .

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