Eating a healthy diet containing foods rich in protein can result in healthy hair and skin. While there are many vitamin supplements that can also strength your hair, they should be taken as supplements to a healthy diet.

It’s known that zinc, vitamin B, iron, and biotin can stimulate hair follicles to induce the growth of hair. Just like hair, your skin is affected by your diet and nutritional intake. Consuming foods rich in protein is a great start for encouraging healthy hair and skin.

Foods For Healthy Hair and Skin

The following 5 foods for healthy hair and skin are also rich in protein. They will get you started on your healthier hair and skin journey.

1. Salmon

Omega-3 fatty acids are important nutrients for hair, scalp, and the body. But unfortunately, our bodies do not naturally product this nutrient. However, eating two servings per week of foods like salmon can help keep your hair full.

Another good thing about omega-3 fatty acids is their anti-inflammatory properties and the ability to boost heart health. Plus, this high protein food is loaded with nutritional benefits like vitamin B6, D, B12, selenium, iron, potassium, and niacin. Even one serving of canned salmon contains 21 grams of protein which is 43% of the recommended daily amount.

2. Eggs

In addition to being a great breakfast food, eggs are also an excellent source of biotin and protein. These two nutrients are essential for hair strength and growth. Since hair is primarily made of protein (keratin), consuming the recommended daily amount contributes to hair growth and repair. Also, the biotin in eggs is a B vitamin that plays a key role in keratin production which helps prevent hair loss.

3. Sweet Potatoes

Sweet potatoes can be prepared in many different ways. For example, use a little olive oil and make sweet potato fries instead of having take-out French fries. Not only are sweet potatoes delicious, but they are also high in vitamin A and beta carotene. These nutrients help keep hair from becoming brittle and dry. It’s one of the best foods to consume for shiny, healthy hair.

4. Oysters

First, I have to say that oysters are an acquired taste. Their appearance is not very appealing either. However, oysters contain high levels of zinc, which is an important mineral for the well-being of your hair. And zinc helps with hair repair and tissue growth. Oysters are also rich in proteins, vitamin A and B12, selenium, and iron.

5. Nuts

Nuts such as almonds and walnuts are an excellent source of biotin. Biotin is a vitamin that helps create healthy hair cells, leading to thicker, more healthier hair. Almonds and walnuts also contain selenium, vitamin E, biotin, and omega-3 fatty acids. All of which play a pivotal role in promoting healthy hair. There are also other nuts such as pistachios, cashews, and Brazil nuts that each offer their own unique contribution to hair health.

Final Thoughts

Sometimes, due to genetics, even eating foods for healthy hair will not yield the full head of hair you desire. In this case, you can opt for a hair mineral analysis to get insights on the health of your hair and scalp. For example, heavy metal exposure or mineral imbalances, and other factors could be contributing to your hair stunted growth.

To Good Health,
Marcey, Certified Health Coach & Trichologist

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