Want strong, shiny, healthy hair—naturally? It might be time to take a closer look at what’s on your plate!
Your hair needs the right mix of vitamins, minerals, and proteins to grow and stay healthy. The good news? You can find all of these in some everyday foods that you can easily add to your diet!
Here are 12 delicious foods that can help your hair grow stronger, thicker, and healthier:
1. Eggs
Eggs are a hair health superstar. They’re packed with high-quality protein, which is essential for strong hair since each strand is mostly made of protein (keratin). They also contain biotin, a B-vitamin known to support healthy hair growth. In fact, a study published in Dermatology and Venereology found that biotin supplementation helped improve hair growth in people with biotin deficiency. Biotin also supports the production of keratin, making your hair less likely to break or fall out. [1]
2. Salmon
Salmon is rich in omega-3 fatty acids, which support a healthy scalp and hydrated hair. Omega-3s are anti-inflammatory and help nourish hair follicles, potentially reducing hair thinning. A study published in the Journal of Cosmetic Dermatology found that omega-3 and omega-6 supplementation significantly improved hair density and reduced hair loss. Plus, salmon delivers protein, B vitamins, and vitamin D—all of which contribute to healthier strands. [2]
3. Spinach
This leafy green is loaded with nutrients like iron, folate, and vitamins A and C. Iron helps red blood cells carry oxygen to hair follicles, and a deficiency can lead to hair shedding. According to a study in the Journal of Korean Medical Science, women with hair loss often have lower iron levels. Vitamin C in spinach helps the body absorb iron better, while vitamin A helps the scalp produce sebum, your body’s natural conditioner. [3]
4. Sweet Potatoes
Sweet potatoes are a great source of beta-carotene, which the body converts into vitamin A. This nutrient helps protect against dull, dry hair and supports the growth of new hair cells. A study published in Nutrients noted that vitamin A is essential for normal hair growth and maintenance. Getting enough vitamin A also helps your scalp stay moisturized, which creates a healthy environment for hair to thrive. [4]
5. Greek Yogurt
This creamy, protein-rich snack contains vitamin B5 (pantothenic acid), which may help increase blood flow to the scalp and strengthen hair follicles. Research published in Current Issues in Molecular Biology showed that B5 is linked to hair health by boosting follicle cell growth. Greek yogurt is also high in protein, helping prevent hair from becoming weak and brittle. It’s a double-win for stronger, more resilient hair. [5]
6. Avocados
Avocados are full of healthy fats and vitamin E, both of which nourish the scalp and improve hair texture. Vitamin E is a powerful antioxidant that helps reduce oxidative stress, a factor that can lead to hair loss. In a study published in Tropical Life Sciences Research, participants who took vitamin E supplements showed a 34.5% increase in hair growth over eight months. Add some avocado to your meals and let your hair soak in the benefits. [6]
7. Berries
Berries like strawberries, blueberries, and raspberries are loaded with vitamin C, a crucial nutrient for collagen production. Collagen strengthens the hair and prevents breakage. Vitamin C also helps the body absorb iron—another nutrient linked to hair health. A study in the Journal of Cellular and Molecular Medicine emphasized the role of antioxidants, like those found in berries, in protecting hair follicles from damage and aging. [7]
8. Nuts
Nuts such as almonds, walnuts, and Brazil nuts offer a powerful mix of vitamin E, zinc, selenium, and healthy fats. These nutrients work together to promote hair growth and prevent hair thinning. Selenium, in particular, is a trace mineral that supports the function of enzymes involved in hair follicle development. Research in Dermatology and Therapy suggests that adequate intake of these micronutrients helps maintain healthy hair. [8]
9. Seeds
Tiny but mighty, seeds like flaxseeds, chia seeds, and pumpkin seeds are full of omega-3s, zinc, and selenium. They also contain vitamin E and other antioxidants that promote scalp circulation and protect hair follicles from damage. According to the journal Dermatology Practical & Conceptual, omega-3 fatty acids help reduce inflammation and improve hair density, while zinc plays a key role in tissue growth and repair. [9]
10. Beans
Beans are an affordable and versatile source of plant-based protein and iron, making them excellent for hair growth—especially for vegetarians and vegans. Iron supports blood flow to the scalp, and protein gives hair its structure. Studies have shown that iron deficiency is a common cause of hair shedding, particularly in women. Plus, beans contain zinc, which helps with hair tissue growth and repair, according to a study published in the Annals of Dermatology. [10]
11. Oysters
Oysters are one of the best natural sources of zinc, a mineral critical for hair tissue growth and repair. Zinc also helps keep the oil glands around hair follicles working properly. A deficiency in zinc can lead to hair loss and even scalp conditions like dandruff. Research published in Dermatologic Therapy highlights zinc’s key role in supporting hair growth, especially in people experiencing telogen effluvium (temporary hair shedding). [11]
12. Peas (and AnaGain™ Nu)
Green peas may seem simple, but they contain something truly special: AnaGain™ Nu. This unique compound, extracted from organic pea sprouts, has been clinically proven to promote hair growth by stimulating dermal papilla cells—the cells that control hair formation and development.
In a clinical study published by Mibelle Biochemistry, participants who used AnaGain™ Nu experienced a 78% increase in hair growth in just three months. It works by reactivating hair growth at the root level and extending the growth phase of hair. Eating peas regularly or using a supplement with AnaGain™ Nu could give your hair that extra boost it needs.
But here’s the thing about AnaGain™ Nu…
You don’t get a lot of it out of just eating peas.
That’s why Swiss scientists have isolated the compound… And we at Purality Health have encapsulated this isolated AnaGain™ Nu into a Micelle Liposomal formula so you get a PUREDOSE of this unique hair growth food compound!
This PUREDOSE of AnaGain™ Nu will:
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✅ Thicken out thin spots
✅ Deepen your hairs’ connection to the follicle to prevent hair loss
✅ Allow for stronger hair that doesn’t break
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