Salmon for Shine

Foods for Healthy Hair
Foods for Healthy Hair

Healthy eating is the 7th point in my 30 Days to Healthy Hair Guide, so let's go! When I say I love Salmon, I really mean it! I could literally eat it everyday and sometimes I do. It's no wonder my hair has always been shiny. Seafoods like salmon, sardines, and mackerel are packed with healthy omega-3 fatty acids. Your body doesn’t produce these healthy fats, but they can be found naturally in foods, or taken with supplements. Your body uses them to grow hair and keep it lustrous and full. Try to add at least one of these to your diet for fuller, healthier hair!


Yes to blueberries! In my yogurt, cottage cheese, pancakes and my latest joy is putting them in my son's homemade baby food!  This underrated berry was ranked number one in antioxidant activity by the U.S. Department of Agriculture compared to 40 common fruits and vegetables. The antioxidants in blueberries fight premature aging, Adding a half cup to your daily diet will help promote health and growth to your luscious mane!

Greek Yogurt

Greek yogurt, yum yum. This is a newer one for me, I mean I also grew up eating yogurt but it wasn't until about 8 years ago that I even heard of greek yogurt. I remember my mom was so obsessed with it and she would call me all the time and encourage me to try it. I finally did and I've been hooked ever since! Greek yogurt is packed with protein, the building block of your locks, this delicious treat also has vitamin B5 - an ingredient that helps with blood flow to your scalp and hair growth.  Known as pantothenic acid, it has an added benefit of preventing hair thinning and loss.Hooray! Doesn't get any better than that! As you age this is a great dairy to add to your diet. You can also check for pantothenic acid as an ingredient on your hair and skincare product labels as well.

 Orange/Yellow Veggies

Vitamin A is necessary to our body’s production of SEBUM – the natural oil produced by our scalp to help keep our hair healthy and strong, not dry and brittle and helps lend to shine. (Not to mention fighting off the dry and itchy scalp). Sebum is the body’s natural moisturizer for the scalp and hair roots.  Eat orange/yellow foods like sweet potatoes/carrots – they are high in beta carotene, which is vital to the production of Vitamin A.

Foods Rich In Iron:

Iron is an especially important mineral for hair and too little iron (anemia) is a major cause of hair loss. A healthy blood supply is vital to the proper nourishment of your hair follicle and root. If your iron levels fall too low, you may begin to experience anemia. This then affects the nutrient supply to your follicles, harming the growth of your hair (also causing “shedding”). In addition to red meats, fish, and poultry (which have readily available iron for the body), add dark green leafy veggies such as kale, spinach, and broccoli, beans, and dried fruit like raisins and apricots to your diet.


As hair is made of protein, ensuring you have enough protein in your diet is crucial for making hair strong and healthy. If you are not consuming enough protein in your diet, your hair is likely to become dry, brittle and weak. Extremely low protein diets may result in hair loss. Choose chicken, turkey, fish, dairy products and eggs as excellent sources of protein along with vegetarian sources such as legumes and nuts.

Your hair is made of protein, so making sure that you have a protein rich diet is vital to maintaining a vibrant, healthy mane. Consider protein one of the most important building blocks for your hair. If you are cutting your protein intake, you are virtually guaranteeing hair that ends up weakened, dry, and frail. In extreme cases you may even experience hair loss. Here are some protein rich foods that you can incorporate into your diet: Green peas (kids across the world cringe with me), sun-dried tomatoes, Parmesan cheese, cottage cheese, string cheese, peanut butter, edamame, hummus, almonds, tuna, whole grain rice.