The number one food you need

When it comes to your health, everything is connected. The foods you eat contribute greatly to your overall health and the health of your hair. If your hair has been looking a little dull lately, feeling a little brittle, or falling out more than usual, adjusting your diet may help.

Simply put, eating foods rich in protein, omega-3 fatty acids, zinc, folic acid, and vitamins can help you get your best hair yet. Below, two registered dietitians discuss why nutrition is so important for healthy hair, name their number one food for hair health, and share essential diet tips that will keep your hair looking great.

The role of nutrition in hair health

The foods you eat (and those you don’t eat) are absolutely key to maintaining your overall health, and that includes the health of your hair, says Amanda Sauceda, RD. “Before diving into specific nutrients, it’s important to make sure your body is getting enough calories. Your body needs energy for hair growth and the production of hormones necessary for healthy hair, so make sure you meet basic caloric needs.”

For reference, the average adult woman needs about 2,000 calories a day, according to the National Library of Medicine. In addition to energy, the nutrients we obtain through food also have a direct impact on the health of our hair.

“Hair is made of protein, specifically keratin, so it makes sense that we need to consume an adequate amount of protein in our diet to support healthy hair growth,” says Frances Largeman-Roth, RD, nutrition expert and author of “Everyday Snack Tray.”

Other nutrients needed for healthy hair include zinc, omega-3 fatty acids, folic acid, vitamin B6, vitamin B12, vitamin C, vitamin D, magnesium and biotin, it says. “These vitamins and minerals are involved in the growth of new cells, and without them, our hair cannot thrive. Additionally, studies have shown that when carbohydrates are restricted, hair loss can occur.”

The number one food for hair health

Both Largeman-Roth and Sauceda point to salmon, specifically wild salmon, as the number one best food for hair health. Salmon provides high-quality protein, including marine collagen, omega-3s, and zinc, all important nutrients associated with hair health, says Largeman-Roth.

In particular, wild sockeye salmon, most of which comes from Alaska and is guaranteed to be sustainably caught, has the highest vitamin D content of all types of salmon, he says. What’s more, vitamin D deficiency can be associated with hair loss, so it is important to incorporate it into your diet. Try to incorporate two servings per week and don’t skimp on eating the skin. It’s full of collagen, which promotes hair health, Sauceda notes.

Other excellent foods for hair health

Obviously, you also need to eat a balanced diet: you can’t survive on salmon alone! Both experts named some other great foods you can incorporate into your diet to promote luscious hair. Here are some foods to consider.

• Almonds: Almonds are full of plant protein. They also contain high levels of iron and magnesium, making them a powerhouse for hair health, says Largeman-Roth.
• Walnuts: Walnuts are also an excellent vegetarian source of omega-3 fatty acids and contain plenty of protein, fiber, and magnesium, all of which help keep hair in tip-top shape, says Largeman-Roth.
• Eggs: Eggs are a valuable source of protein that promotes hair health, says Largeman-Roth. “They offer the gold standard of protein (high biological value with all nine essential amino acids), with 6 grams per egg. Additionally, they provide an excellent source of vitamin B12 and biotin, 44 IU of vitamin D, and the antioxidants lutein and zeaxanthin.”
• Citric fruits: Fill your fruit bowl with oranges, tangerines, grapefruits and lemons; They are all full of folic acid, says Largeman-Roth. “Folic acid is necessary for the production of red blood cells, which carry oxygen to cells throughout the body, including the scalp.” Sauceda also notes that these fruits are rich in vitamin C, which helps form collagen and promotes hair health.
• Chicken with skin: If you don’t really like salmon or can’t access it easily for some reason, you can still achieve super healthy hair. “An alternative to fish to obtain collagen is chicken with skin,” says Sauceda. “You can also use the bones from your chicken to make bone broth as another source of collagen.”
• Legumes: Legumes, such as beans and lentils, are another great source of vegetarian protein and also contain B vitamins and iron. Sauceda recommends consuming them regularly to have healthy hair.

Main foods to avoid to have healthy hair

As with any other aspect of health, there are some foods that are best consumed in moderation. Prioritize anti-inflammatory foods and limit inflammatory foods whenever possible, says Sauceda. This means not eating too many sweets or ultra-processed foods. “These types of foods often lack nutrients and are also not good for your blood sugar,” she says.

That said, Sauceda points out that you can still eat your favorite foods that are less nutrient-dense. But it’s a good idea to be mindful of how much you consume if the health of your hair is a concern.

Largeman-Roth also points out that not all fish are created equal when it comes to hair health. “While fish rich in omega-3s is excellent for hair health, you should avoid fish high in mercury, such as swordfish and bigeye tuna. “Mercury, a heavy metal, can cause hair loss once it has accumulated in the body.”

Lifestyle factors for healthy hair

You should also incorporate healthy lifestyle habits to promote hair health. For starters, stay hydrated, says Largeman-Roth. “Dry skin produces dry hair, which can make it brittle and prone to damage. Also, avoid yo-yo dieting, which can cause hair loss.”

Stress can also be a huge factor in hair health, says Sauceda. “Controlling stress, especially sneaky stress, is important for healthy hair. “Stealth stress is that chronic stress that you get used to but it is still there and can increase cortisol levels, which can influence the hair growth cycle.”

Both experts also point out that proper hair care is also essential, which means limiting heat styling and always using a heat protectant when using heat. You may also find it helpful to sleep on a satin pillow and dry your hair with a microfiber towel designed to protect your hair.