10 essential foods for hair growth and improve hair health

Do you know that the beauty of your hair depends not only on the treatments you apply it but diet as well? A balanced diet, full of fruits and vegetables provide with vitamins, along with plenty of water make your hair look shinier and healthier than ever. I’m mentioning 10 essential foods for hair growth.  You need to consider them if you want healthier long hair.

Foods for hair growth  & healthy  hair


food-for-hairThe delicious salmon is rich in proteins and vitamin D, which are essential for hair strength. In addition, omega-3 fatty acids are essential for hair growth, keep hydrated hair as much as the scalp. If you don’t like salmon, can also try other fish such as sardines plus trout. For those with a vegan diet regime, avocado and pumpkin seeds are an excellent choice.


The nuts have protein and a large amount of omega-3 acids, which contribute to the growth and strengthening the hair fiber. Also, they are rich in biotin and vitamin E, which protect cells from damage. In this way, they become allies when to make your hair withstand the sun and help prevent falling. Do not forget to add them to your salads or incorporate them into a nutritious snack.


The main cause of hair loss is iron insufficiency. But get this mineral in food is much easier than you can visualize. Spinach has as much iron as meat, and contains beta carotene; folate and many vitamins that will help you achieve a healthy and strong hair. Spinach juice with lemon juice or orange juice, facilitates the absorption of iron better way.


Beta-carotene is the component that gives the orange color to carrots. When you eat, provide vitamin A to your body, which is responsible for promoting the production of those natural oils that keep the scalp healthy and gives shiny hair. Eat it raw or cooked, in salads, or combined with a refreshing orange juice.

Chinese cabbage

The meals Chinese cabbages are rich in ferritin, a protein that helps store iron in the body. This mineral is responsible for the strength of the hair fiber, an indicator of the health of hair. If you lose a lot of hair, include this delicious vegetable in your meals and you will notice a big change.

Greek yogurt

In recent years, Greek yogurt has become the protagonist of homemade hair packs recipes and also healthy diets. This is because it is not only low in fat and calories, but also a source of protein, vitamin B5 and vitamin D, essential for maintaining the health of the follicles. You can eat it with seasonal fruits, a delicious and healthy snack.


The egg is a great source of protein and minerals like zinc, selenium plus iron. They are accountable keeping you healthy, strong and growth of hair. In addition, the egg has large amounts of vitamin D, which also contributes to hair beauty.


Blueberries are considered a superfood, because they are heavily loaded with vitamin C. This not only takes care of you from cold, but it is essential to improve iron absorption. It contributes to strengthening small blood vessels that irrigate blood to your scalp and feed follicles. A diet deficient in vitamin C can make your hair brittle and weak. Other fruits rich in this vitamin C are kiwis and strawberries.

Sweet potatoes or yams

Like carrots, sweet potatoes are a source of beta carotene (antioxidant) and vitamin A, which protect your hair and make it strong. Also, eating sweet potatoes prevents dryness of the scalp; prevents dandruff resulting from this problem and it makes your hair shiny and sparkly. You can eat pureed or even canned.

Oysters and seafood

Can’t miss Oysters and seafood if talk about foods for hair growth. They are rich in zinc, an essential mineral without which the hair gets weakened and starts falling. They are an important source of protein. All these nutrients will guarantee a beautiful and shiny hair, and avoid premature scalp and hair loss. If you are a vegetarian or do not like seafood, do not be discouraged as lentils are an excellent alternative.

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