12 Foods To Eat For Healthy Hair And Glowing Skin

Hair Health Is Whole Health

At the most basic level, the key nutrients that play a role in hair health are: protein, iron, omega-3’s, zinc, selenium, and vitamins A, C, and D. These are *also* the key nutrients that contribute to our general nutritional status and health, so when considering food for hair health, it may be helpful to consider your overall well being first.

Dr. Brianna Diorio, PhD in Integrative Medicine and Director of Product Education at Nutrafol says the particular key nutrients you may be missing out on or not getting enough of really comes down to your unique lifestyle. Activity level, age, stress levels, and even how much you sleep can all impact your diet – and subsequently – your hair health.

Eat Your Protein

It can be common for women to not eat enough protein (experts recommend a daily intake of 0.36 grams per 1lb of body weight), which Dr. Diorio says can be problematic since hair is primarily composed of a protein called keratin. Keratin is the protein responsible for hair strength and structure, so if you’re lacking in it, your hair may not be as healthy as possible.

Eating protein rich foods like chicken, eggs, salmon, and more can assist in hair health.

Foods For Healthy Hair

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• Blueberries (fiber, vitamin C, vitamin K, manganese, potassium)
• Raspberries (fiber, vitamin C, omega-3 fatty acids)
• Strawberries (calcium, iron, potassium, folate, magnesium)
• Passion fruit (vitamins A and C)
• Beets (fiber, vitamin C, iron)
• Kale (vitamins A, C, and K)
• Flaxseed (fiber, omega-3 fatty acids)
• Greek yogurt (protein, calcium, vitamin B12)
• Salmon (protein, omega-3 fatty acids)
• Sweet potatoes (vitamins A and C, manganese)
• Chicken (protein, vitamin B, selenium)
• Avocado (potassium, fiber, vitamins A, C, E)

These foods alone certainly can’t give you the most luscious locks of your life, which is why it’s important to view your diet as only one small part of the bigger picture. Genetics, age, stress, and the particular hair products you use are key players in hair health.

“Diet and hair supplements should be thought of as a team effort,” Dr. Diorio says. “The goal is to take a whole-body approach towards addressing hair health, with nutrition being the driver and hair supplements being the passenger.”

Food Hacks For Healthy Hair

While you can certainly chef up a flavorful veggie-stuffed sweet potato or some stacked salmon burgers, one of the easiest and most convenient ways to ensure you’re getting your daily serving of nutrients is to blend yourself a delicious smoothie. No cooking! No chopping! Just a quick blend, and you’re sipping away, all while getting the good stuff in your system.

See our favorite smoothie recipes below, including how to make Nutrafol's new Hair Health Hero Smoothie available now at Juice Press:

• Hailey Bieber's Strawberry Glaze Smoothie
• Blood Orange Banana Smoothie
• Matcha Smoothie
• Cosmic Brownie Protein Smoothie

Hair Health Hero Smoothie

Blend

• 1/4 cup banana
• 1/2 cup kale
• 1/4 cup passion fruit
• 1/4 cup spinach
• 1/4 cup ice
• 1 tsp flax viber
• 1 tsp Stevia
• 1 tbsp vanilla extract
• 9 oz filtered water