Lifestyle

5 Foods You Can Eat for Healthier Hair

June 15, 2021

Are you concerned with hair loss? Many people want strong and healthy hair, especially as they grow older. Majority overlook this important factor when it comes to preventing and treating hair loss: diet. Nutritional deficiencies can cause hair loss, but eating the right foods can also lead to a fuller, healthier head of hair. 

Although you can't change factors like age and genetics, diet is one thing you have control over. 

Here are the 5 best foods you can eat to promote healthier fuller hair.
1. Eggs 

Eggs contain a variety of vitamins, minerals, and nutrients. Some of these that are related to healthy hair include protein, biotin, selenium, and zinc. 

Eggs are a great source of protein, which is important for preventing hair loss. A low-protein diet puts hair growth in a “resting” phase, which can lead to hair loss and less hair growth. 

Eggs also have biotin, a B vitamin that is important for hair, skin, and nail health. Being low on biotin has been linked to hair loss, as well as loss of hair colour. 

2. Leafy Greens

Dark leafy greens are full of nutrients that prevent hair loss. Some good choices are kale, spinach, and arugula. These contain vitamin A, iron, beta carotene, folate, and vitamin C. 

One cup of cooked spinach contains about 6 milligrams of iron, a nutrient that is important for strong, healthy hair. 

Vitamin A is another important nutrient found in leafy greens that plays a role in hair health. It helps your body make sebum, an oil that protects hair by moisturizing the scalp.

3. Fatty Fish

Some types of fish that have essential fatty acids, including omega-3s, and vitamin D are tuna, salmon, and herring. 

Fatty fish are also a good source of protein, selenium, and B vitamins, all of which help promote healthy hair according to an article published in Dermatology Practical and Conceptual. 

4. Nuts and Seeds

These nutrient-dense foods have many nutrients that are important for preventing hair loss. If you're worried about hair loss, some of the best choices to reach for are walnuts, almonds, chia seeds, and flax seeds. 

Zinc and selenium are essential trace elements that your body can't make, so it's important to get them through foods like seeds and nuts. These trace elements are important for hair growth, and being low on them may lead to hair loss. 

5. Avocados 

Avocados are delicious, nutritious and a great source of healthy fats. They are also an excellent source of Vitamin E, which may promote hair growth. One medium avocado (about 200 grams) provides 21% of your daily vitamin E needs. 

These fats cannot be produced by the body, but are essential building blocks of your cells. A deficiency in essential fatty acids has been linked with hair loss. 


What you eat can have a huge effect on the health of your hair. A lack of the right nutrients and essential fatty acids may slow down hair growth or even cause hair loss.

If you think you're lacking any of these nutrients, try adding some of the above foods to your diet.

Consult with one of GFIT’s dietitians to customize a meal plan specifically for your needs.

Book a call with our Wellness Coordinator to learn more