Hair Loss and Support Thick, Healthy Hair
When it comes to thick, healthy hair, the most important diet-related step you can take is to fill your plate with mostly plant-based foods. Follow a Mediterranean-style plan and regularly eat protein from nutrient-dense sources, fiber-filled veggies and fruit, 100% whole grains, and healthy fats from nuts, seeds, and plant-based oils. A balanced diet will help you get enough of the key nutrients that keep skin, hair, and nails in great shape.
Eggs
Eggs are chock full of protein and essential nutrients that contribute to hair health, such as choline and vitamins A, D, and B12 . Make sure you keep the yolk in your scramble to get the most vitamin D, though. Two specific carotenoids found in eggs, lutein and zeaxanthin, also play a role in maintaining cellular health, especially of eyes, skin, and hair.
Peanuts and Peanut Butter
A ¼ cup serving packs up to 9 grams of protein, 4 grams of fiber, and a unique profile of antioxidants. Peanuts are also super filling, which is why they’re an ideal swap for meat if you’re vegetarian or vegan.
Chia Seeds
Looking for a vegetarian or vegan source of omega-3s? Chia seeds are full of them, not to mention fiber, protein, and antioxidants. These tiny, shelf-stable seeds can go in anything from soups to cereal, smoothies to puddings, and even as a heart-healthy boost in baked goods.
Pumpkin
A half cup of your favorite squash contains just a mere 83 calories and less than a gram of fat. Plus, it’s loaded with iron and beta-carotene, the precursor to vitamin A — an important antioxidant for your skin, as well as vitamins C and E that help repair your body’s cells from damage. Load up on the canned puree and use it in sauces, protein dishes, and even in snacks to help keep hair at its healthiest.
Grapes
Like other plant-based foods, grapes contain polyphenolic compounds with antioxidant properties, which may help reduce cellular damage. Eating about a cup of grapes per day can help to protect your tissues from inflammation.
Tomatoes
Tomatoes come packed with vitamin C, which assists several enzymes in doing their jobs. One of those jobs is the formation and maintenance of the collagen — the structural protein found in your skin.
Chickpeas, Lentils, Beans, and Peas
These four are all considered pulses, a.k.a. the dry, edible seeds of veggies. They’re packed with plant-based protein and fiber, making them super filling and often more cost effective than buying meat. Try pulse-based products like Banza pasta and RightRice instead of the traditional refined-grain versions for a nutrition boost.
Asparagus
The B vitamin folate is found in abundance in asparagus, as well as avocados, oranges, and broccoli. This nutrient is responsible for gene synthesis and red blood cell formation. It also plays a big part in breaking down protein, therefore providing the building blocks of hair follicles.
-goodhousekeeping.com
Sardines
While we’re used to hearing about the heart-healthy benefits of salmon, omega-3 and vitamin D-packed sardines come readily and cheaply available in canned form. (Just buy them in water, not oil!) Try adding sardines to salads and spreads as a lower-mercury alternative to other fatty fish.
The Best Vitamins and Nutrients for Hair
• Protein
• Omega-3 fatty acids
• Fiber
• Iron
• Vitamins A, C, D, and E
• Zinc
• B vitamins
Here are some specific key all-stars to add to your grocery cart for healthy hair, ASAP.
As a rich source of omega-3 fatty acids and protein, salmon has many health benefits beyond supporting hair, including reducing inflammation and benefiting your central nervous system (a.k.a. your brain).
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