Top Foods for Maintaining Healthy Hair

Chicken spinach salad in black bowl

Hair is often one of those things that we end up taking for granted until it’s gone. Nobody gives a lot of passing thought about how they can be maintaining their hair past washing and conditioning. The problem with that kind of thinking is that without the nutrients it needs to build itself, it’s only going to develop being weak and brittle. Thankfully, it doesn’t take a lot to give your hair what it needs to be happy and healthy – a change in your diet can mean a world of difference!

Breaking Down to the Basics

The foods themselves are a lot less important than the nutrients that they give. Of course, using supplements to get your vitamins isn’t as favorable as eating the right foods. That being said, though, it’s easier if you know what you’re looking for in your diet in the first place!

First up, is the common vitamins we all know and love. Vitamin A, B, C, D3, and E all play a big part in building up your hair’s health, among other things. These are some of the easiest to look out for, cited on every nutrition label out there. Zinc, Iron, and Selenium are right alongside the other vitamins, playing vital roles in both hair growth and strength! The addition of Biotin, Omega-3, Fatty Acids, and Protein in your diet will round it out to give your scalp everything it needs to look and work it’s best!

If you’re also looking for what to avoid to keep your hair healthy, it’s also a simple list. Experts in the field recommend staying away from fish high in mercury, first and foremost. One of the first indicators of too much mercury in your body is weakness in both your hair follicles and nails – neither of those being particularly good things. The other danger to watch out for is too much of a good thing – excessive Vitamin A, Sugar, or Starches in the diet can wreak havoc on both your hair and skin. 

Top Foods for Hair Growth

With the barebones information out of the way, here’s an easy guide on the foods that are good for your hair!


Everyone cites eggs as an ingredient that’s just flat-out good for you for several reasons. There’s an excellent reason – they’re packed with so many nutrients and good fats for your body! For your hair in particular, the protein, zinc, selenium, and fatty acids inside do wonders to keep your hair lustrous and full. Unless you have a problem with cholesterol, eat up those egg whites and the yolks to get the most out of your diet.


As with most shellfish, they’re packed with nutrients while staying lean, low-cal, and (most importantly) delicious. Zinc and selenium levels through the roof, and a substantial amount of iron to keep it robust.

Fatty Fish

Fish – one of the leanest and meanest meats out there. It’s no surprise why it’s such a popular choice for health enthusiasts out there. Chock full of omega-3, selenium, vitamin B, and protein. Chicken is also an excellent choice for keeping up your protein intake with low fat, but it doesn’t offer nearly as much nutrient content.


Spinach or kale should be the staple leafy green in your house, just for how much more wholesome it is for you than lettuce. Dense in Vitamin A, C, and iron with an additional helpful helping of folate – another beneficial nutrient for your blood!

Bell Pepper

To boost the absorption of Vitamin A-heavy foods, turn to something rich in Vitamin C. Per serving, bell peppers are a lot denser in C than citrus fruits like oranges. They’ve also got impressive amounts of vitamin E, folate, and beta carotene (which turns into Vitamin A).

Feeling Good, Looking Good

Even if your hair starts to thin despite eating well, exercising, and keeping it clean, there are options out there. SMP INK can help you restore your hairline and make it look thicker, fuller, and more youthful with our simple Scalp Micropigmentation procedures. Looking your best helps you with your confidence, having that confidence helps you feel good, and feeling good helps you win. Contact us today, and let’s help you look your best.


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