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20 foods for healthy and strong hair

by LittleYouKnow

Are you looking for ways to improve your health or boost your energy levels? If yes, then these 20 foods will surely help you achieve both goals at once.

Hair plays an important role in our daily lives. Whether we go out or stay indoors, we always want to look good. Hair care has become an integral part of our life.

There are certain foods that can help us fight against hair fall and other related problems. These foods also help us gain better hair growth and prevent premature graying of hair.

We are going to discuss some of the best food items which have been proved effective in improving hair quality.

1. Apple

Apples contain a lot of Vitamin C and fiber. It is rich in potassium, magnesium, and phosphorus. The presence of potassium helps to strengthen the roots of the hair and prevents hair loss. Fiber helps in maintaining proper digestion. Phosphorus helps to promote hair growth. Magnesium helps to maintain blood sugar levels. This makes it one of the best hair growth supplements.

2. Beetroot

Beetroots contain lots of iron and vitamin B6 which improves the circulation of blood and oxygen supply to hair follicles. Iron helps to increase body metabolism. Vitamin B6 works as an antioxidant. Antioxidants protect the hair from damage due to free radicals.

3. Milk

Milk contains calcium which strengthens bones and teeth. Calcium also helps to produce protein necessary for hair growth. Protein promotes hair growth. Calcium also protects hair from sun damage.

4. Wheatgerm Oil

Wheatgerm oil is very beneficial for hair. It contains omega-3 fatty acids like DHA and EPA. Both of them work as antioxidants. They reduce inflammation and keep the scalp clean. It also reduces dandruff.

5. Eggs

Eggs are a great source of high-quality proteins. It also provides minerals like zinc, copper, iodine, selenium, and manganese. Folic acid present in eggs is known to be effective in preventing hair loss. Egg yolk keeps the skin hydrated and prevents dryness.

6. Salmon

Salmon is rich in Omega 3 fats. It is low on calories and cholesterol. Hence it is considered to be a perfect food for those who wish to lose weight. It also boosts brain power. It is one of the best sources of vitamin D. Vitamin D is essential for the normal growth of hair.

7. Avocado

Avocados are rich in monounsaturated fats and dietary fiber. It is used to treat various diseases including diabetes. Avocados are loaded with folate, potassium, and magnesium. Potassium and magnesium support hair by strengthening the root system. It also removes toxins from the body.

8. Carrots

Carrot juice cleanses the entire digestive tract and thus ensures healthy hair and nails. It is said to be useful in treating brittle and weak hairs. Carrots also contain beta-carotene which converts into vitamin A. Beta carotene increases hair growth.

9. Green Tea

Green tea has plenty of caffeine content. However, this does not mean that it should be avoided. In fact, green tea boosts energy levels. It also helps to regulate blood pressure levels. It even combats stress and anxiety. It is one of the most effective hair growth boosters available today.

10. Yogurt

Yogurt is loaded with probiotics which aid in digesting food properly. It also helps to improve immunity. Probiotic bacteria found in yogurt stimulate the production of collagen and elastin responsible for keeping hair strong and flexible. These two factors prevent the breakage of hair strands.

11. Oatmeal

Oatmeal is packed with vitamins and minerals such as iron, zinc, magnesium, etc. Oatmeal also helps to stimulate hair growth at the cellular level. It is rich in soluble fibers. Soluble fibers help digestion and remove bad bacteria from the intestines.

12. Grapes

Grapes are full of resveratrol, a substance that prevents premature aging of cells. Resveratrol also helps in removing toxins from the body. It can be consumed either fresh or dried. Grapes are extremely beneficial for hair because they lead to healthier hair roots.

12. Nuts

Nuts like almonds, cashews, walnuts, and peanuts are full of healthy oils. They can be eaten raw or roasted. Eating nuts regularly will ensure shiny and strong hair. Almonds are particularly helpful in promoting hair growth because they are rich in vitamin E and biotin.

13. Pumpkin Seeds

Pumpkin seeds are extremely nutritious. They provide you with large amounts of zinc, phosphorus, magnesium, iron, etc. Zinc plays a vital role in maintaining the proper growth of hair. Phosphorus and magnesium assist in producing proteins required for healthy hair. Iron is needed for making red blood cells. Red blood cells carry oxygen throughout the body. Hence, iron deficiency they have antioxidant properties.

14. Garlic

Garlic contains allicin which kills harmful microorganisms present on the scalp. Allicin penetrates deep into the skin and eliminates germs. It prevents dandruff and other scalp-related problems. Garlic acts as a natural antibacterial agent. It controls fungal infections on the scalp. 

15. Broccoli

Broccoli is an extremely nutritious vegetable that contains many nutrients. One of these nutrients is sulforaphane. Sulforaphane fights free radicals in our bodies. Free radicals damage cell walls and may lead to cancerous tumors.

16. Fish

Fish like tuna, salmon, sardine, cod liver oil, etc., are very high in omega-3 fats. Omega 3 fats are essential for growing new hair cells.

17. Watermelon

Watermelons are full of lycopene, a pigment known for preventing premature greying of hair. Lycopene is also present in tomatoes. Tomatoes are high in antioxidants. Antioxidants protect hair from damaging effects of pollution.

18. Spinach

Spinach is filled with lutein and zeaxanthin, powerful antioxidants that enhance hair growth by protecting hair cells from free radical damages. Lutein and zeaxathin are also found in egg yolk. Egg yolks contain high levels of choline. Choline is necessary for making DNA in human hair follicle cells.

19. Cabbage

Cabbages are rich in fiber, folate, vitamin A, and vitamin K. Fiber nourishes hair roots and keeps them strong. Folate increases protein synthesis in hair follicles. Vitamin A promotes hair growth and strengthens roots. Vitamin K has similar benefits on hair.

20. Asparagus

Asparagus is very effective in stimulating hair growth. It contains folic acid and vitamin B6. Both increase protein synthesis in hair follicle cells. Protein synthesis is important for new hair growth. 


Healthy hair needs regular care. You should eat foods rich in vitamins, minerals, and other beneficial substances. These foods keep hair strong and prevent it from falling off.

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