Top 7 Foods for Healthy Hair

The Diane Team | December 29, 2021
Top 7 Foods for Healthy Hair Main Image

Who doesn’t love thick and healthy hair? After all, having gorgeously healthy locks makes us look and feel great. When it comes to hair care, many of us turn to shampoos, conditioners, and the occasional salon visits in hopes to nourish our hair. While they are certainly beneficial for our hair, we tend to forget about one of the most important things for hair health – food.

A balanced diet provides us with the vitamins and minerals needed to make our hair look and feel healthy. Can’t wait to stock up the pantry? Here are the top 7 foods for healthier hair!

Salmon Image Salmon Image


Salmon is well-known for its impressive health benefits, but did you also know it nourishes your hair? It is a type of fatty fish that is rich in omega-3 fatty acids, which are essential in providing oils that keep your scalp and hair hydrated. Additionally, studies have found that such nutrients help to improve hair density and hair growth1. Importantly, omega-3 fatty acids cannot be naturally produced by your body, so you need to include salmon or other kinds of healthy fatty fish in your meals!

What happens if you have insufficient omega-3 nutrients? Dull-looking hair and scalp that feel uncomfortably dry. If you do not want a bad hair day, start eating foods that are rich in omega-3 fatty acids. While the recommended daily intake of Omega-3 fatty acids varies from person to person, healthy adults should aim to get 250–500 mg of combined EPA and DHA per day.

If you’re not a fan of salmon, try sardines or mackerels. For vegetarians or vegans, you can get plant-based omega-3 fatty acids from avocados or pumpkin seeds instead. Beyond benefits for the hair, omega-3 nutrients have been found to reduce inflammation and to be beneficial for your brain2.

Dark Green Vegetables Image Dark Green Vegetables Image

Dark Green Vegetables

Looking for vitamins that can improve your hair’s health? Spinach and other dark green vegetables can do just that. They are great sources of vitamin A3 which is necessary to produce an oily substance called sebum.

The sebum secreted by your hair follicles acts as a natural hair conditioner. Additionally, spinach is packed with other beneficial nutrients like magnesium, iron, and folate, and numerous studies have linked iron deficiency to hair loss4, with some demonstrating a correlation between low iron and premature grey hair5.

Eggs Image Eggs Image


If you’re worried about thinning hair, your solution might just be eggs. After all, eggs are rich in protein, which is important for hair health and growth. In fact, research has shown that the lack of protein encourages hair loss and can cause your hair to be dry, brittle, and weak6.

Additionally, having sufficient protein in your diet is needed for hair growth, as your hair follicles are made of mostly protein. Another bonus? Eggs are a good source of Biotin too. Biotin is necessary for a type of hair protein called keratin to be produced. Studies have found that consuming more biotin helps in hair growth7! In particular, egg yolks are richer in biotin.

Oysters Image Oysters Image


Oysters are full of zinc and antioxidants, which can help restore the fullness of your hair and the overall shine! Did you also know? Oysters work even better than zinc supplements as they contain small and healthy amounts of zinc8. This is especially important because excessive zinc consumption can ironically cause hair loss9.

Bell Peppers Image Bell Peppers Image

Bell Peppers

Contrary to the popular belief that citrus fruits, such as oranges, are the best sources for vitamin C, sweet peppers are in fact a better choice for vitamin C. A cup of red pepper contains nearly three times more vitamin C than an orange10.

Vitamin C promotes the production of collagen, which can help strengthen your hair strands. Additionally, vitamin C is also a strong antioxidant, protecting your hair strands against oxidative stress, hair loss, and greying. Sweet peppers are also an excellent source of vitamin A which speeds up hair growth and stimulates the healthy production of sebum, keeping your hair healthy and silky smooth.

Grapes Image Grapes Image


Including grapes in your diet is also another grape choice for gorgeously healthy locks. They contain polyphenolic compounds with antioxidant properties, which may help to reduce the damage to your hair on a cellular level. Additionally, you can prevent hair loss and promote hair growth simply by eating grapes. The Oligomeric Proanthocyanidins11 in the fruit help to prevent the production of dihydrotestosterone12, which plays a huge part in hair loss. Moreover, the oligomeric proanthocyanidins improve the growth of hair follicles. That means healthier, thicker, and longer hair for you.

Nuts Image Nuts Image


There’s a reason why everyone goes nuts for nuts. They are incredibly tasty, convenient, and contain countless beneficial nutrients for your hair (and overall health)! For example, did you know that a single ounce (28 grams) of almonds fulfils an incredible 37% of your daily recommended vitamin E intake13? Vitamin E is vital for the protection of your hair against the sun. Nuts are also rich in vitamin Bs, zinc, and essential fatty acids. If your hair lacks any of these nutrients, the chances of hair fall increase Apart from benefitting your hair, nuts also benefit your health by reducing inflammation and lowering the risk of heart disease14.

Food for thought (and hair health)

Food for thought Image

These nutrient-rich superfoods that you eat daily can significantly affect the quality of your hair. The lack of the right nutrients like vitamins A, B, C, D, and E, zinc, iron, biotin, protein, and essential fatty acids can slow down the growth of your hair or even cause hair loss.

However, you should understand that too much of anything can be a bad thing. Overconsumption could lead to negative effects on your hair and overall health. So, before you go stocking up your pantry, be sure to consult with your general practitioner or dietician to determine how much of each nutrient or vitamin is recommended for you specifically.

Here’s another fun fact – such superfoods and nutrients can also be found in your shampoos or treatments, such as the ones in the Diane Be True series. Have dry or damaged hair? Be True’s Damage Repair Healthy could be for you. This comes with a fresh, fruity, and floral fragrance that contains notes of Basil, Rose, and Cypress – you’d feel like you’re indulging in a green salad. For those with frizzy or wavy hair, Smooth Repair Relax has a blend of juicy fruits and veggies to leave you refreshed.

Care for a sample? Redeem a complimentary sample from us to see which choice fits you better.


Effect of a nutritional supplement on hair loss in women, accessed December 29, 2021, https://pubmed.ncbi.nlm.nih.gov/25573272/


Is Omega-3 Brain Food? Three New Studies Suggest the Answer is YES, accessed December 29, 2021, https://omegaquant.com/is-omega-3-brain-food-three-new-studies-suggest-the-answer-is-yes/


Endogenous retinoids in the hair follicle and sebaceous gland, accessed December 29, 2021, https://pubmed.ncbi.nlm.nih.gov/21914489/


Low iron stores: a risk factor for excessive hair loss in non-menopausal women, accessed December 29, 2021, https://www.ncbi.nlm.nih.gov/pubmed/17951130


Female pattern hair loss: A clinical, pathophysiologic, and therapeutic review, accessed December 29, 2021, https://www.sciencedirect.com/science/article/pii/S2352647518300224?via%3Dihub


Diet and hair loss: effects of nutrient deficiency and supplement use, accessed December 29, 2021, https://pubmed.ncbi.nlm.nih.gov/28243487/


A Review of the Use of Biotin for Hair Loss, accessed December 29, 2021, https://www.karger.com/Article/FullText/462981


Mollusks, oyster, Pacific, cooked, moist heat Nutrition Facts & Calories, accessed December 29, 2021, https://nutritiondata.self.com/facts/finfish-and-shellfish-products/4253/2


Zinc as an ambivalent but potent modulator of murine hair growth in vivo- preliminary observations, accessed December 29, 2021, https://pubmed.ncbi.nlm.nih.gov/16232307/


12 Foods With More Vitamin C Than Oranges, accessed December 29, 2021, https://www.health.com/nutrition/12-foods-with-more-vitamin-c-than-oranges


Grape Seeds Proanthocyanidins: An Overview of In Vivo Bioactivity in Animal Models, accessed December 29, 2021, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835351/


DHT Baldness: What Is It And How Is It Treated?, accessed December 29, 2021, https://www.webmd.com/connect-to-care/hair-loss/what-is-dht-baldness-and-how-to-treat-it


Nuts, almonds [Includes USDA commodity food A256, A264] Nutrition Facts & Calories, accessed December 29, 2021, https://nutritiondata.self.com/facts/nut-and-seed-products/3085/2


Dose response of almonds on coronary heart disease risk factors: blood lipids, oxidized low-density lipoproteins, lipoprotein(a), homocysteine, and pulmonary nitric oxide: a randomized, controlled, crossover trial, accessed December 29, 2021, https://pubmed.ncbi.nlm.nih.gov/12221048/