Your hair is built from what you eat. Protein, vitamins and minerals from food travel through your blood to the follicles, where new hair forms. Here are 12 easy, everyday foods that support healthy hair.
1. Eggs
Rich in protein and biotin, the two basics of hair. The yolk also contains vitamin D and zinc.
2. Salmon and sardines
Oily fish provide protein, omega-3 fats and vitamin D, which support a healthy scalp and shiny hair.
3. Spinach
Contains iron, folate and vitamins A and C. Squeeze lemon on top to absorb more iron.
4. Lentils and beans
Great plant protein, plus iron, zinc and folate. Think lentil soup, ful medames and hummus.
5. Red meat and liver
The best-absorbed source of iron, plus protein, zinc and B12. Liver is also rich in vitamin A and biotin.
6. Greek yogurt and labneh
High in protein and vitamin B5 (pantothenic acid).
7. Almonds and walnuts
Provide vitamin E, biotin, zinc and healthy fats. A small handful a day is enough.
8. Sweet potatoes and carrots
Full of beta-carotene, which the body turns into vitamin A to help the scalp stay moisturised.
9. Pumpkin and sunflower seeds
An easy source of zinc and vitamin E. Sprinkle them on salads or yogurt.
10. Citrus fruits, guava and strawberries
Rich in vitamin C, which helps build collagen and absorb iron.
11. Dates
A traditional favourite that provides energy, potassium and some iron. Pair with nuts for a hair-friendly snack.
12. Avocado
Provides vitamin E and healthy fats that support the skin and scalp.
A simple hair-friendly day
- Breakfast: eggs with spinach, whole-grain bread and an orange
- Lunch: grilled salmon or chicken, lentil salad, sweet potato
- Snack: Greek yogurt with seeds, or dates and almonds
- Dinner: lean meat or beans with vegetables
When food is not enough
Busy days, diets and stress make it hard to eat perfectly every day. A daily hair vitamin can help fill the gaps. Everher Hair Vitamins Gummies provide biotin 5,000 mcg, zinc, vitamins A, C, D and E, and B vitamins in a tasty strawberry gummy.
Frequently asked questions
What is the most important nutrient for hair?
Protein, because hair is made of keratin. After that, iron, zinc, biotin and vitamin D.
Do sugary foods affect hair?
A diet high in sugar and low in nutrients leaves less for your hair. Balance is key.
Is drinking water good for hair?
Yes. Staying hydrated supports your whole body, including the scalp.
This article is for general information and is not medical advice.
