Skip the expensive hair products and eat your way to healthier hair. There are certain foods that contain micronutrients that can help maintain healthier hair.

There are particular nutrients that have been shown to help strengthen hair to provide thickness and shine.

6 Foods for Healthier Hair

Eat your way to healthy hair with these nutritious foods:


Fatty fish, like salmon, can help hydrate hair because of it’s omega-3 content. Omega-3’s have anti-inflammatory benefits. Inflammation can cause hair to break more easily.


Eggs are rich in B vitamins, especially biotin (vitamin B7), which are essential for hair growth. Our bodies make their own biotin in the intestines and it’s plentiful in common foods. Other biotin food sources include: peanuts, almonds, salmon, avocado, and low fat cheese.

Lean Beef

Lean beef is packed with zinc, and essential nutrients involved in tissue growth and repair. Zinc also helps the oil glands around the hair follicles stay strong. Low levels of zinc can cause hair loss and slow hair growth. Other zinc food sources include: nuts and seeds, wheat germ, yogurt, and lentils.

Sweet Potatoes

Sweet potatoes are rich in beta-carotene, which converts to vitamin A, and is essential for cell growth, including for your hair. A deficiency can lead to dry, dull hair, but too much can lead to hair loss. Eat a diet rich in beta-carotene including foods like sweet potatoes, carrots, kale, butternut squash, asparagus, and pumpkin. Try this recipe for sweet potato toast.


Dark leafy greens like kale are rich in folate. Folate, a B vitamin, aids in creation of red blood cells and iron, which help the red blood cells carry oxygen. An iron deficiency, known as anemia, causes cells not to get enough oxygen to function properly, which can lead to weakness, fatigue, and hair loss. Consume dark leafy greens in many forms, like kale, spinach, collard greens, and Swiss chard. Try Luvo’s Orange Mango Chicken with Brown Jasmine Rice, Kale and Broccoli.


Oranges are packed with vitamin C. Vitamin C is used to form collagen, a structural fiber to help our bodies hold everything together, including our hair follicles. Hair follicles, blood vessels, and skin all require collagen to stay healthy for optimal growth. Other vitamin C rich foods include bell peppers, strawberries, kiwi, and tomatoes. Try this orange frisee salad.

Overall, a well balanced diet rich in whole foods can lead to optimal hair health.

Be sure to download Luvo’s 7-day meal and fitness plan for more nutrition tips and recipes.

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