5 Foods For Soft, Smooth, Shiny, Beautiful Hair

salmon for hair

No matter what you put on your hair, if you’re not getting proper nutrition, it’s not going to look as good as you want it to.

Taking good care of your hair is very important to keep it looking clean and healthy, but truly healthy hair starts inside your body. If you aren’t eating the right foods, your body won’t have the “building blocks” necessary for producing strong, healthy, beautiful hair.

A balanced diet, full of nutrients like protein, iron, calcium, and vitamins is very important for good general health; but the following five foods are especially important for the healthiest hair possible.


Salmon provides many of the nutrients needed for hair growth. It contains:

  • Protein – protein is necessary for the body to produce new cells. If your diet is low in this important nutrient, your hair will grow slowly and the strands will be thin and weak.
  • Omega-3 fatty acids – necessary for a healthy scalp, a lack of Omega-3 fatty acids will cause a dry scalp and dry, dull, brittle hair.
  • Iron – Iron encourages cell growth, and is an important component of a healthy diet. Supplements usually contain forms of iron that are difficult for your body to use, while foods provide a form that is much more available.
  • Calcium – Another important mineral necessary for hair growth.
  • Selenium – Needed for scalp health.
  • Magnesium – Magnesium is necessary for the body to properly metabolize calcium.


Beans like lentils, kidney beans and pintos are a wonderful sources of protein, iron, zinc, and biotin.

Dark Green Vegetables

Dark green veggies like spinach, broccoli and kale provide iron, calcium, magnesium, potassium, selenium, protein, and omega-3 fatty acids. In addition, they contain vitamins A & C – these vitamins are needed for the body to produce sebum, the natural oil that conditions your hair and skin. Too little sebum can cause dandruff. Dark green vegetables also contain zinc which is a very important mineral for healthy hair, and too little can cause hair loss.


Nuts provide selenium and zinc, and walnuts also provide a vegetable source of omega-3 fatty acids.


Eggs are almost the perfect food; providing protein, iron, and selenium; they also contain:

  • Iodine – inadequate levels of iodine can lead to low levels of thyroid hormones, which cause dull, dry hair and hair loss.
  • biotin – biotin increases the strength of hair strands, reducing breakage.

The foods we put inside our body are incredibly important for healthy, beautiful hair, but it’s also important to look after our hair on the outside by keeping it free of dangerous chemicals and harsh treatments. Try these foods, while also looking after your hair from the outside with herbal hair rinses, natural moisturizing recipes, hot oil treatments and regular moisturizing hair masks.

Photo credit: iStockPhoto.com/julichka

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