Nutrition for Healthy Hair: Foods That Promote Hair Growth

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When it comes to hair, nutrition can make all the difference. Some of the things you eat can help your hair grow healthier and stronger or make it stay that way. Here are some tips on what foods are best for keeping your tresses in tip-top shape:

Eat Your Eggs.

Eggs are a great source of protein, which is essential for healthy hair. They also contain all the amino acids your body needs to make hair and nails, so if you’re eating eggs regularly there’s no need to worry about getting enough. Dr. Nadine Haddad suggests, eggs are also a good source of biotin; this vitamin plays an important role in keeping your scalp healthy as well as promoting hair growth.

Biotin can be found in other foods too (such as nuts and seeds), but it’s found at higher levels in eggs than any other food – making them ideal for those looking to boost their intake with one simple meal!

Reach for the Leafy Greens.

You may be surprised to learn that some of the most beneficial foods for your hair are leafy greens. They’re high in vitamins A, C and K, calcium and magnesium. The B vitamin biotin is also found in these greens, which can help strengthen hair follicles. Other good sources of biotin include whole grains (like oats), peanuts and eggs.

Biotin has been shown to improve overall scalp health by encouraging cell growth and reducing inflammation within the skin’s tissue layers — both of which promote healthy hair growth. If you need an extra boost when it comes to eating healthy foods like broccoli or spinach on a regular basis though, consider taking a biotin supplement daily!

Incorporate Coconut Oil Into Your Diet.

Coconut oil is a good source of vitamin E, which is essential for healthy hair. The fat in coconut oil also contains lauric acid, which helps fight off bacteria that can cause dandruff and other scalp problems.

Coconut oil has other benefits that promote hair growth: it’s an antioxidant, meaning it protects cells from damage caused by free radicals; it’s anti-inflammatory; and it acts as an emollient (meaning it softens skin).

Eat More Iron-Rich Foods, Including Meat And Beans.

Iron is an essential mineral that helps your blood carry oxygen to the tissues in your body. It’s also essential for hair growth, so be sure to eat iron-rich foods like meat and beans. However, too much iron can be bad for you: The National Institutes of Health recommend eating less than 18 milligrams per day if you’re a woman or 8 milligrams per day if you’re a man (that’s about two teaspoons of cooked spinach).

Some of the things you eat can help your hair grow healthier and stronger or make it stay that way

Some of the things you eat can help your hair grow healthier and stronger or make it stay that way. If you want to promote healthy hair growth, here are some foods to consider:

  • Eggs: They’re a good source of protein and biotin, which helps with cell division and growth.
  • Leafy greens: Healthy leafy greens like spinach, kale and arugula contain iron and zinc–two minerals that play an important role in helping new cells form properly so they have energy to thrive.
  • Coconut oil: This fat may also be beneficial because lauric acid (a type of fatty acid) has been shown to increase blood flow by dilating blood vessels near the scalp when applied topically


While it’s true that genetics play a big role in determining whether or not you’ll have healthy hair, there are many things you can do to promote hair growth and keep it strong. The best thing? Start eating right today! The more nourished your body is, the better its ability to repair itself will be.

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