You are what you eat. Just like skin, the condition of your hair is an outward sign of overall health. The cells that make up your hair require a regular supply of key nutrients. Eat a healthy diet and it will show in the beauty and shine of your hair. Eat a poor diet and you might wind up at your hair restoration clinic in Charlotte.

Your hair is hungry for all of the right foods. Instead of relying on chemicals and gimmicks to get perfect hair, simply eat a healthy diet. By eating nutrient-rich foods and avoiding the foods that do harm, you can influence your hair’s looks and behavior.



A mineral deficiency can cause hair loss, so it is important your diet contains plenty of iron. Spinach is rich in iron and it also contains sebum, which acts as a natural conditioner for hair. This leafy vegetable also provides calcium, magnesium and potassium, all of which helps keep your hair shiny, lustrous and out of the drain.



Your body is pretty amazing, it can take something like sunlight and turn it into vitamin D. But what your body cannot do is make omega-3 fatty acids. Omega-3 fats are anti-inflammatory, so if you have hair shedding caused by inflammation, it can help. And one of the best ways to get omega-3s is by eating salmon. The best way to get omega-3s is from natural sources, so skip the burger and order the salmon instead.



Eggs contain a huge amount of biotin, which is a B vitamin that helps hair grow and strengthens brittle fingernails. Other sources of biotin include avocados, salmon and almonds.

Sweet Potatoes

Beta-carotene in foods is converted to vitamin A in the body. Vitamin A is necessary for all cell growth, even the cells in your hair. Without vitamin A, your hair will turn dull and lifeless and your skin will dry up and flake into dandruff. This is why you want to add beta-carotene-rich foods, like sweet potatoes, to your diet.

You could take a supplement, but beware; too much vitamin A can cause hair loss.

Bell Peppers

Whether they are red, green or yellow, bell peppers are not only colorful, but they are also full of vitamin C. Vitamin C is important for hair health for many reasons. In addition to forming collagen, a fiber that helps your body hold everything together, vitamin A ensures enough red blood cells carry oxygen to your hair follicles.


Pork Tenderloin

Not only is pork tenderloin very tasty, it is rich in B vitamins. These vitamins are involved in the creation of red blood cells, which carry nutrients and oxygen to all of your body cells, including the cells in your scalp and hair. Without enough B vitamins, your hair and scalp cells can starve, causing weak hair that breaks, slow growth of hair and shedding.

If you are not a big fan of pork, you can get plenty of B vitamins in peanut butter, eggs and dairy foods.