Some of the best foods for healthy hair and growth of hair are those that have the highest nutritional value. When you have a deficiency in your body or lack vital nutrients, it is hard to main a healthy mane. The below guide will give some insight into those foods that will help to revitalize and bring back the health of your hair.

What Deficiencies Can Affect Your Hair?

As you get older your body changes and your hair is part of this process. It becomes thinner, less strong, and tends to lose its vitality and shine. Other factors such as environmental exposure, bad diet, medications and genetics, also play a part in the change. 

Some can be solved while other external factors cannot. The one thing you can have the most control over is your diet. Any diet that lacks the right kinds of foods and nutrients plays a vital role in the changes we through in our bodies.

According to some sources, the main culprits include:

  • Riboflavin
  • B12
  • Protein 
  • Vitamin D
  • Iron
  • And Biotin

The good news is, that we can replenish our nutrient levels by eating certain foods, as mentioned below.

Foods To help replenish Your Nutrients for Healthy Hair 


Who doesn’t love berries? Loaded with some of the most beneficial compounds, berries have vitamins that can help support healthy hair growth. Anything from strawberries to blueberries is packed with vitamins such as Vitamin C and collagen, which can provide you with the necessary daily vitamin needs.

They also help to absorb iron from other foods you eat, thereby helping to add more substance to your diet. If your iron levels are low, you can also suffer from anaemia. 


One of the more popular choices of foods for both biotin and protein is eggs. Available in abundance, adding this to your daily diet can help strengthen your hair follicles and give you the benefit of protein which is also good for your muscles. When you lack protein, your hair will start to fall out more.

Those who also suffer from a deficiency of biotin can benefit from eating eggs. What’s more, it can help with not just your hair but also your skin and nails.


Certain types of fatty fish are also brilliant for maintaining the health of your hair. This is because of the omega-3 fatty acids that are present in them. Some examples where you can get an abundance of this vitamin are:

  • Salmon
  • Mackerel
  • Herring

Studies, such as this one based on the effects of omega 3 and 6 on women, showed that it is high in antioxidants and helps to promote healthy hair and can also increase the density of your hair.

In addition, the fish types mentioned above and others are rich in vitamins such as D3, B, protein, selenium and other nutrients which aid in keeping your mane intact. 


You’ve heard it before – leafy greens are good for you. Spinach and kale are two of the healthiest foods you can add to your daily diet. They contain vitamin C, vitamin A, iron and folate, which are some of the nutrients important for keeping hair healthy and lush. The point to note is that you should not take too much vitamin A, however, so if your supplementing, this should be considered. Always follow the instructions on the packaging.

As little as one cup of spinach a day can provide your body with at least 20% of the vitamin A it needs. Plus, it helps to aid in the repair of and growth of red blood cells, not to mention, it helps fuel and keeps your metabolism going strong too.


One of the most delicious and nutritious sources of healthy fats is avocado. Not only that but they are also high in vitamin E, and this is good for your hair. Similarly, vitamin C helps as an anti-oxidant and eating a medium-sized one a day provides you with at least 28% of your nutritional needs. It helps get rid of free radicals, which can cause hair loss.

Taking it for a couple of months can yield hair growth and promote healthy hair. Vitamin E benefits don’t stop there, it also helps our scalp and skin to reduce stress and damage caused by external environmental factors such as pollution and too much sun exposure. If your hair is of poor quality, this is a must, and the bonus is, that some may put it directly onto their hair as an avocado hair mask

These are only a few suggestions to help you to maintain healthy hair. Give it a try!