Best Foods To Eat for Longer Stronger Hair

If you’re like most women, you likely want longer, stronger, and healthier hair. We’re all looking for the next magic hair product. So much so that the hair product market is expected to reach $16.42 billion globally by 2025.

What we put on our hair absolutely matters. However, the health of our hair also depends upon a variety of other factors including our genes and diet. 

When you think about nourishing your hair, do you take time to consider what foods you are putting into your body? 

What You Eat Affects Hair Growth 

Hair grows best when it has vitamins A, B, C, D, E along with zinc, biotin, protein, and essential fatty acids. 

A nutrient-dense diet, one filled with colorful fruits and veggies, stimulates hair growth. This is because these nourishing foods provide a variety of nutrients your hair needs. In contrast, a nutrient-deficient diet, such as one high in processed foods, weakens hair and contributes to hair loss. 

If you want longer, stronger hair, here are the best foods to eat.

1. Protein

A lack of protein causes hair to become weak and brittle. Be sure to include a variety of proteins in your diet. The best sources for hair growth are: 

• eggs
• fatty fish
• beans

Eggs are high in zinc, selenium, and biotin. Our bodies use biotin to make keratin which strengthens hair follicles. 

Fatty fish like salmon, herring, and mackerel are high in selenium, vitamin D3, B vitamins, and are excellent sources of omega-3 fatty acids. Omega-3s have been highly researched and proven to boost hair growth. 

Beans are rich in zinc, iron, and folate (vitamin B9). All of which are essential to strong hair. 

2. Berries

All kinds of berries are loaded with a variety of antioxidants and vitamins. Antioxidants are important because they help stop hair damage from free radicals. Berries pack a powerful punch because they not only stop damage, they also strengthen hair. 

Most berries are high in vitamin C, which your body uses to produce collagen and to help absorb iron. One cup of strawberries, for example, has more than 100% of your recommended daily value of vitamin C. 

3. Vegetables

Like berries, vegetables are also rich in antioxidants and vitamins. The best vegetables for stronger hair include: 

• spinach
• sweet potatoes
• sweet bell peppers

Green leafy vegetables like spinach have folate (vitamin B9), iron, vitamin A, and vitamin C. All of these nutrients promote hair growth. 

The orange color of sweet potatoes is caused by its beta-carotene. Once consumed, our bodies convert this into vitamin A, which can cause your hair to grow super fast. 

Surprisingly, sweet red bell peppers have three times more vitamin C than oranges. Add one into your salad to reduce the oxidative stress on your hair. 

4. Healthy Fats 

All fats are not bad. Some are essential! Sometimes we ingest these fats and other times we put them directly on our bodies, such as with castor oil which promotes stronger hair. These are the best healthy fats you can eat: 

• avocados
• nuts
• seeds

The fatty acids in avocados protect your skin and neutralize hair-damaging free radicals. 

Nuts like almonds are rich in vitamin E, B vitamins, zinc, and essential fatty acids. They reduce inflammation and cause hair growth. 

Seeds like sunflower seeds,  flaxseeds, and chia seeds provide a wide variety of nutrients with a small number of calories. Try mixing several types of nuts and seeds together for a quick snack. 

Nutrition and Natural Haircare

Healthy hair starts with how you eat. When you have a healthy diet with lots of protein, fruits, vegetables, and healthy fats you will notice a difference in the quality of your hair. Try adding in one of these healthy hair growth foods with each meal and see for yourself. 

Even better yet, combine a nutrient-dense diet with pure natural haircare for a true game-changer.