Nourish Your Locks: Superfoods for Hair Health and Growth

Written by: Brilliant Staff

Fact checked by: Melissa Mitri, MS, RD

healthy foods

In the pursuit of healthier, shinier, stronger hair, countless salon treatments, shampoos, conditioners, and hair masks may come into play. But what if the key to improving your hair's health lies not in your bathroom but, more precisely, your kitchen? 

Diet plays an essential role in overall health, with specific vitamins and minerals supporting hair growth and health. 

Let's take a look at those crucial hair-enhancing nutrients, where to find them, and how to include them in your diet for healthier hair.

Crucial Nutrients for Hair Health


Iron deficiency — also known as anemia — is a prime cause of hair concerns, particularly in women.* This nutrient helps red blood cells deliver oxygen to all cells in the body, including the hair follicles. Therefore, maintaining optimal iron levels promotes healthier and stronger hair.

*Up to 20% of women in the U.S. are iron deficient.


Zinc plays a crucial role in healthy hair growth. It helps keep the oil glands around the follicles working properly. Maintaining healthy levels of zinc is essential for luscious locks.

Vitamin C

Vitamin C aids in producing collagen, a protein that's part of hair's structure. It also helps the body absorb iron, a necessary mineral for healthy hair growth.

Super Foods for Hair Growth


High in iron, spinach also brings in a good dose of folate and vitamins A and C. Vitamin A, in particular, aids the skin glands in producing sebum. This is an oily substance that moisturizes the scalp and helps keep your hair healthy.


Strawberries, blueberries, and raspberries are packed with vitamin C, which has strong antioxidant properties. An increased uptake of vitamin C can protect against common oxidative stress.


Eggs are an excellent source of both protein and biotin — two nutrients essential for hair health. Protein is necessary because hair follicles are primarily made of it, while biotin is needed for the production of a hair protein called keratin.

Nuts and Seeds

Almonds, flaxseeds, and chia seeds are incredible omega-3 fatty acids, vitamin E, and zinc sources. Including these in your diet can promote healthy hair growth.


As a fantastic source of zinc, oysters can significantly aid in maintaining hair health and reducing everyday shedding. However, too much zinc can lead to hair loss, so sticking to the daily guidelines is vital.

Incorporating Superfoods into Your Diet

You can easily include these superfoods for hair in your diet. Here are a few ideas to get started.

  • Smoothies and Salads: Adding spinach, berries, nuts, and seeds to your daily smoothie or salad is an effortless yet effective way to hit your daily nutrient targets.
  • Eggs: Incorporate eggs into your breakfast. You can enjoy them scrambled, boiled, poached, or in an omelet. The possibilities are endless.
  • Oysters: Freshly shucked oysters can be enjoyed occasionally. If you can't find fresh oysters, canned ones may serve as a good alternative.


Healthy, strong hair starts with your plate, not in the salon. Pivoting your diet towards nutrient-dense foods can have a rewarding impact on your hair and overall health.


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