Four Foods for Healthy Hair

We have all heard the term “beauty from the inside out” and when it comes to our skin, hair and nails, their health is truly a reflection of our inner self.  Put simply, if your insides are healthy, you are far more likely to have healthy hair, skin and nails.

There are a few nutrients that really help with hair growth and hair health, so I’ve listed some food sources that you can add to your diet for optimum hair health.  A little side note is that leafy greens are also an ammmmazing source for better skin, hair, nails and all around health.  But, today I thought I’d provide some other sources.


Not only are walnuts a great nut source of Omega 3s, but they are also high in Biotin, one of the B Vitamins.  Biotin helps encourage hair and scalp health.

Garlic & Onions

I’ve mentioned before that garlic is really a wonder food!  Well, garlic and onions are excellent sources of sulfur, and sulfur is a building block for our hair.


Oysters are one of the best sources of zinc, and a zinc deficiency can be tied to hair-loss.  Oysters are also a source of protein, and protein is critical for hair health. I was just in the Florida Keys for a bachelorette party, and they had $0.50 massive oysters every day at happy hour! We certainly got our daily doze of zinc!

Red Peppers

Red peppers are a great source of Vitamin C, which is needed for collagen production. Collagen surrounds the hair strands but as we age collagen breaks down, causing hair to be more vulnerable to breaking.  The best way to boost collagen is not through an expensive medical procedure, it’s by getting more vitamin C.

Mandy King is a Holistic Nutritionist and Gluten Free Guru who shares her expertise with She Does The City. For recipes and nutrition tips, visit her website, HEAL. Follow Mandy on Twitter@mandyking_HEAL. Like Healthy Eating and Living on Facebook here. You can also find Mandy on Pinterest and Instagram.


  1. September 10, 2015

    I have heard lots about foods that are helpful to keep hair healthy but never knew that walnut and red pepper can also be beneficial for hair.

  2. ThomasSpeer
    January 31, 2017

    Very interesting blog. A woman’s hair reflects her life. A woman is
    always peculiar about her looks and beauty. While surfing on the web, I read on the web that Oats, walnut, Spinach and coconut can help in promoting healthy hair. Also, I found on the web that Hair beauty supply online products that are available at are of great benefit to enhance good the healthy hair.

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