The 10 Best Foods for Improving Hair Health

Nutrition experts have identified a range of nutrients in certain foods that can promote healthy, shiny, and strong hair! Here are the top foods packed with these beneficial nutrients:

1. Dried Plums (Prunes)
   Besides aiding digestion and metabolism, prunes are one of the best plant-based sources of iron after meat. Although the exact role of iron in hair health is still studied, low iron levels are commonly linked to hair loss and other hair problems.

2. Green Peas
   Rich in iron, zinc, and B vitamins, these nutrients help reduce hair issues and support overall hair health.

3. Shrimp
   Not only delicious, shrimp provide significant amounts of iron, zinc, and especially vitamin B12, which is very beneficial for hair.

4. Oats
   Oats support healthy digestion and are high in omega-6 fatty acids, which promote skin health and hair growth.

5. Beans
   A great source of iron, zinc, and proteins. Protein deficiency has been shown to contribute to hair thinning and loss.

6. Walnuts
   Contain more omega-6 fatty acids than any other food, along with high levels of zinc, B vitamins (B1, B6, B9), protein, and selenium — all vital for healthy hair.

7. Pumpkin Seeds (Pepitas)
   Offer similar benefits to walnuts and sunflower seeds. A small daily bowl of mixed seeds, nuts, and dried fruits makes a perfect snack for you and your hair!

8. Eggs
   Rich in iron, proteins, zinc, and B vitamins, plus biotin (vitamin B7), which is often prescribed to combat hair loss.

9. Beef Liver
   Though not everyone’s favorite, it is extremely nutrient-dense. A small portion provides three times the daily requirement of vitamin B12, as well as iron, B vitamins, zinc, and protein.

10. Sardines
    Packed with protein, iron, zinc, omega-3 fatty acids, vitamin B12, and vitamin D — essential for hair health and shine. An affordable fish that offers rich benefits for your hair!