Food for Healthy Hair and Beautiful Look

What is food for healthy hair? How to always have healthy, shiny, and beautiful hair? Learn how to naturally preserve the beauty of your hair. Beautiful hair makes us happier, more confident, and of course more attractive.

Because of this, every woman dreams of having gorgeous shiny hair that everyone will envy and is regularly looking for a suitable hair care product.

But to be proud of shiny hair (as you see in shampoo ads), you should not just rely on cosmetics. What you put in your mouth is just as important as what you put on your hair.

Nutrition plays an important role in hair care

Diet affects hair a lot – as it can make it worse, it can also improve the appearance of your locks.

Therefore, make sure you eat a balanced diet and take in vitamins and minerals that stimulate the growth of strong and healthy hair.

Without the use of artificial products, your hair can retain its shine and elasticity. Everyone wants healthy and strong hair, and this is especially challenging with the aging process.

Hair usually grows about 1.3cm per month or about 15cm per year. But the speed of growth is determined by several factors: age, health, genetics, and diet.

As we can see, the only factor we can influence is the diet (of course through it and the general health condition).

The fact is that the consumption of foods that lack some nutrients can lead to weaker hair or even hair loss.

Food for healthy hair

In addition, several types of foods rich in nutrients are very important for hair health.

1) Berries and foods rich in vitamin C

Berries are the following: blueberries, strawberries, rosehips, blackberries, raspberries, berries, etc. They contain a range of micronutrients, including many that are important for hair growth, health, and beauty.

First of all, we mean vitamin C and other components with strong antioxidant action, such as anthocyanins, for example.

140g strawberries, in addition to a range of antioxidants, contain 140% of the daily requirement for vitamin C.

Antioxidants “neutralize” free radicals in the body that cause oxidative stress. This stress leads to cell damage and the development of chronic inflammatory processes.

Cells related to hair health also suffer from these processes. On the other hand, vitamin C is important for healthy hair because it is important in collagen metabolism.

Collagen is the most abundant protein in the body, and studies show that it also participates in strengthening the hair. Vitamin C is a real ally in the prevention of its fragility. More importantly, vitamin C helps the body absorb better iron from the diet.

Low levels of iron in the body can lead to anemia, which according to available studies is strongly associated with problems and hair loss.

2) Pepper is a vegetable food for healthy hair

We know that pepper is one of the richest sources of vitamin C. We have already mentioned its importance for hair health.

In addition to this micronutrient, pepper is rich in a number of other antioxidant components.

Together they make pepper an important factor in the diet for beautiful and healthy hair.

3) Spinach is an inevitable vegetable food for healthy hair

Spinach is a vegetable that is rich in important micronutrients for hair health such as vitamins C, A, B9, iron, etc.

Vitamin A promotes the secretion of sebum by the skin glands. Sebum is an oily component that prevents the scalp from drying out and maintains the health of the hair.

Just 30g of spinach a day provides as much as 54% of our daily vitamin A needs.

Also, a good source of this vital vitamin is of course carrots. Spinach is also one of the best plant sources of iron.

This mineral is one of the most essential for the growth of your hair. Iron, as it is known, helps red blood cells carry oxygen to all cells.

Among them are of course the cells that are associated with health and hair growth.Food for Healthy Hair is spinach

As already mentioned, several studies point to the relationship between iron deficiency and hair loss.

4) Food for healthy hair with “healthy fats”

That’s right, healthy fat means healthier hair.

A study of 120 women found that taking omega-3 and omega-6 fatty acids supplements could increase hair density and growth.

In another study, it was found that taking fish oil supplements contributed to increased hair growth in women with naturally “weaker” or thinning hair.

More studies are needed to confirm this effect, and until then it is good to consume foods rich in omega 3 and omega 6 fatty acids.

Such food is important not only because of this property but also because of the numerous other benefits. Foods rich in omega 3 and 6 fatty acids are fish, flaxseed, and various nuts.

Fish is also a good source of protein, selenium, vitamin D3, and B vitamins, which are also important for healthy and strong hair.

5) Avocado fruit for hair protection

Although it is not very common, we can find it and we should use it in our daily menu.

Its positive effect on hair health is due to the higher concentration of vitamin E in it. Like vitamin C, vitamin E has an antioxidant effect and protects skin surfaces.

Avocado is a winning combination for the scalp and its protection against oxidative stress. Damaged scalp skin can result in poor hair quality and fewer hair follicles.

In addition to vitamin E, avocados are rich in essential fatty acids, ie fatty acids that the body can not produce, and are necessary for cells.

Lack of such fatty acids according to many scientific studies leads to hair loss and loss.

6) Nuts and seeds are food for healthy hair

Nuts are rich in micronutrients that we have already listed as important for hair health.

They are rich in vitamin E, B vitamins, essential fatty acids, but also zinc which is also important. Lack of zinc and B vitamins can also be a problem for healthy hair.

Many of the components of the seeds are important for the hair. due to the presence of vitamin E, zinc, selenium, etc.

Only 28g of sunflower provides us with up to 50% of the daily needs for vitamin E, and in addition to omega 3 fatty acids, B vitamins are also important for the hair.

The best seeds for hair health are flaxseed, sunflower, and chia seeds.

7) Legumes are a source of protein for the hair

Legumes are a great plant source of protein, which is very important for hair. But they are also a good source of zinc.

100g of cooked beans provides about 10% of the daily needs for zinc. In addition to zinc, there is biotin, vitamin B9, and iron.

It is important that legumes are low in calories, rich in macro and micronutrients, as well as fiber, all important for many functions in the body.

In addition, they are quite cheap and easy to add to every meal, if you are not already a staple.

Some studies also show the benefits of soy for healthy hair.

8) Eggs and chicken for healthy hair

Hair is primarily made up of protein, so it makes sense to eat protein-rich foods. Protein foods can be an effective way to stimulate hair growth and reduce hair loss.Food for Healthy Hair and Beautiful Look with eggs

Eggs are rich in B vitamins, especially B12 and biotin (B7). Biotin is also called vitamin X (X comes from “Haar und Haut”, which means hair and skin in German).

Biotin deficiency is thought to cause hair loss. In addition to eggs, the liver is a rich source of biotin.

Chicken is an amazing source of protein that can help you get rid of brittle hair once and for all.

9) Beef and oysters

Beef and oysters improve the appearance of hair because they are rich in zinc. It is well known that zinc deficiency leads to hair loss, and it is considered to fight against premature graying of hair.

In addition to beef and oysters, zinc is also present in nuts (walnuts, almonds) and lamb.

10) The lentil is a solution for beautiful hair

It may sound strange, but lentils are food that you should not avoid if you want healthy hair.

It is rich in folic acid, which improves the health of red blood cells that supply the skin and scalp with the necessary oxygen. Folic acid is also important for cell renewal, so it is important for hair growth.

11) Carrots

Carrots contain vitamin A, which stimulates the production of sebum on the scalp. Sebum in turn allows the hair to retain natural moisture and improves the health of the scalp.

Too much or too little sebum secretion damages the hair. Vitamin A deficiency can also manifest itself through dandruff and dry hair.

To avoid all this, replace unhealthy snacks with carrots.

Additional tips for healthy hair

Water is an inevitable ingredient for healthy hair

Drink 8 glasses of water a day.

Water is one of the most important ingredients not only for the hair but also for the health of the whole organism in general.

Water helps hair look healthy, shiny, and retains its moisture.

Exercise regularly to maintain the beauty of your hair

Exercise reduces stress, which can be the cause of hair loss. Physical activity stimulates blood circulation throughout the body.

In this way, the hair itself and its scalp are nourished. Because it is extremely important to supply blood and oxygen to all parts of the body, including the hair and its scalp.

Do not follow strict diets if you want shiny hair Diets often recommend a very low-calorie intake. However, diets include limited intake of foods containing zinc, vitamin A, or omega-3 fatty acids.

Because of all this, your hair suffers. Diet often causes hair loss in women. Once you finish the diet, your hair will grow back. However, diets are harmful to your hair.Food for Healthy Hair and Beautiful Look with exercise


Hair is synonymous with beauty, which adorns your face. Haircare, shine, and beauty are often an example of beauty for the person himself.

Women use most of their time to nurture their hair. There are a huge number of hair care products.

However, apart from cosmetics, nutrition is one of the key factors for healthy and beautiful hair. When we eat certain foods, we also nourish our hair.

That is why it is very important that we eat in our daily diet menu.

In today’s article, we pointed out certain ingredients that are directly involved in the benefit of hair beauty.

Use them and you will see that they will have a positive effect, which will result in healthy, well-groomed, and shiny hair.