The #1 Food You Need

When it comes to your health, everything is connected. The foods you eat contribute greatly to your overall health as well as your hair health. If, lately, your strands have been looking a little drab, feeling a little brittle, or shedding more than usual, it might help to adjust your diet.

In short, eating foods high in protein, omega-3 fatty acids, zinc, folic acid, and vitamins can help you achieve your best hair yet. Below, two registered dietitians discuss why nutrition is so important to healthy strands, name their #1 best food for hair health, and share essential diet tips that will keep your locks looking great.

The Role of Nutrition in Hair Health

The food you eat (and don’t eat) is critical to maintaining your overall health — and that includes your hair’s health, says Amanda Sauceda, RD. “Before going into specific nutrients, it’s important to make sure your body is getting enough calories. Your body needs energy for hair growth and for the production of hormones needed for healthy hair, so make sure basic caloric needs are met.”

For reference, the average adult woman needs about 2,000 calories per day, according to the National Library of Medicine. As well as energy, the nutrients we get through our food have a direct impact on how healthy our hair is.

“Hair is made of protein, especially keratin, so it makes sense that we need to eat an adequate amount of protein in our diet to support healthy hair growth,” says Frances Largeman-Roth, RD, nutritionist and author “Everyday Snack Tray.”

Other nutrients needed for healthy hair include zinc, omega-3 fatty acids, folic acid, vitamin B6, vitamin B12, vitamin C, vitamin D, magnesium, and biotin, she says. “These vitamins and minerals are involved in new cell growth, and without them, our hair cannot thrive. Also, studies have shown that when carbohydrates are restricted, hair loss can occur.”

The #1 Food for Hair Health

The Big Wheel and Sauceda call out salmon, especially wild salmon, as the best staple food to eat for hair health. Salmon provides high-quality protein, including marine collagen, omega-3s, and zinc, which are all important nutrients related to hair health, says Largeman-Roth.

In particular, wild sockeye salmon, most of which comes from Alaska and is guaranteed to be sustainably caught, has the highest vitamin D content of all types of salmon, she says. In addition, vitamin D deficiency may be associated with hair loss, which is why it is important to incorporate it into your diet. Try to incorporate two servings per week – and do not skimp out on eating the skin. It’s packed with collagen, which promotes hair health, Sauceda points out.

Other Excellent Foods for Hair Health

Of course, you also need to eat a balanced diet – you can’t live on salmon alone! Both experts named some other great foods to incorporate into your diet to promote luscious greens. Here are some foods to consider.

• Almonds: Almonds are full of plant protein. They also contain high levels of iron and magnesium, making them a powerhouse for hair health, says Largeman-Roth.
• Walnuts: Walnuts are also a great vegetarian source of omega-3 fatty acids, and are high in protein, fiber and magnesium – all of which help keep your hair in tip-top shape, says Largeman-Roth.
• Eggs: Eggs are a valuable source of protein, which promotes healthy hair, says Largeman-Roth. “They add up to the gold standard of protein (high biological value with all nine essential amino acids), with 6 grams per egg. In addition, they provide an excellent source of vitamin B12 and biotin, 44 IU of vitamin D, and the antioxidants lutein and zeaxanthin.”
• Citrus fruits: Stock your fruit bowl with oranges, mandarins, grapefruits, and lemons—they’re all full of folic acid, says Largeman-Roth. “Folic acid is essential for the production of red blood cells, which carry oxygen to cells around the body, including your scalp.” Sauceda also notes that these fruits are rich in vitamin C, which helps build collagen and promotes healthy hair.
• Chicken on the skin: If you don’t really like salmon or don’t have easy access to it for whatever reason, you can still achieve super healthy hair. “An alternative to fish to get your collagen is chicken with skin,” says Sauceda. “You could also use your chicken bones to make bone broth for another source of collagen.”
• legumes: Legumes, such as beans and lentils, are another great source of vegetarian protein and also contain B vitamins and iron. Sauceda recommends eating them regularly for successful hair.

Top Foods to Avoid for Healthy Hair

As with any other aspect of your health, there are some foods that are best eaten in moderation. Prioritize anti-inflammatory foods and limit inflammatory foods whenever possible, says Sauceda. This means not eating too many sweets or ultra-processed foods. “These types of foods are often lacking in nutrients and aren’t great for your blood sugar either,” she says.

That said, Sauceda notes that you can still eat your favorite foods that aren’t as nutritionally dense. But it’s a good idea to be aware of how much of them you consume if your hair health is a concern.

Largeman-Roth also notes that not all fish are created equal when it comes to hair health. “Although fish rich in omega-3s are great for hair health, you want to avoid high mercury fish, such as halibut and bigeye tuna. Mercury, a heavy metal, can cause hair loss when it builds up in your body.”

Lifestyle Factors for Healthy Hair

You should also incorporate healthy lifestyle habits to boost hair health. To start, stay hydrated says Largeman-Roth. “Dry skin leads to dry hair, which makes it brittle and prone to damage. Also, avoid yo-yo dieting, which can lead to hair loss.”

Stress can also be a huge factor in hair health, says Sauceda. “Managing stress, especially sneaky stress, is important for healthy hair. “Sneaky stress is chronic stress that you experience but is still there and can increase cortisol levels, which can affect the hair growth cycle.”

Both experts also note that adequate hair care is also essential, which means limiting heat styling and always using a heat protectant when you use heat. You may also find it helpful to sleep on satin pillows and dry your hair in a microfiber towel designed to protect your strands.