What should I eat for healthy hair?

Hair health and hair growth rate depend on many factors, including age, overall health, genetics, environment, diet, and more.

Of the factors mentioned above, diet is something that can be changed and controlled to improve hair health. Accordingly, a diet lacking in vitamin B12, vitamin D, biotin, and iron can lead to hair loss.

Here are some foods that are beneficial for hair health, according to the health website Healthline (USA).

1. Eggs

Eggs are a rich source of protein and biotin—two nutrients essential for hair growth. Eating enough protein supports hair growth because hair follicles are primarily made of protein. A lack of protein can lead to hair loss.

Eggs are a rich source of protein and biotin—two nutrients essential for hair growth.

Meanwhile, biotin is essential for the production of keratin, which helps keep hair strong and healthy.

2. Berries

Berries contain many beneficial compounds and vitamin C.

The body uses vitamin C to produce collagen—a protein that helps strengthen hair and prevent brittleness and breakage. Furthermore, vitamin C helps the body absorb iron from the diet. Iron deficiency can lead to anemia, affecting hair health.

3. Fatty fish

Fatty fish such as salmon, herring, and mackerel are excellent sources of omega-3 fatty acids, which can support hair growth.

A study of 120 women showed that supplements containing omega-3 and omega-6 fatty acids and antioxidants helped reduce hair loss and increase hair density.

Fatty fish are also a source of protein, selenium, vitamin D3, and B vitamins, which can help strengthen hair.

4. Sweet potatoes

Sweet potatoes are a good source of beta-carotene. The body converts this compound into vitamin A, which supports hair health.

Studies have shown that vitamin A can affect sebum production, which contributes to healthy hair. However, Healthline warns that both vitamin A deficiency and excess can cause hair loss.

5. Avocado

Avocado is a nutritious fruit and a good source of healthy fats.

Avocados also contain vitamin E, which can support hair growth. A 200g avocado can provide 28% of the body's daily vitamin E requirement.

In addition, bell peppers, nuts, and soybeans are also good for hair health.

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