To have shiny and strong hair, as well as long, not only depends on the external care of your hair, but also on the state of health inside. According to experts, the good health of each part of the body, which also includes the health of the hair, depends on what we eat. Having strong and shiny hair growth depends on a balanced diet. The nutrients that are consumed by the body strengthen the hair follicles.

Everyone, men and women, wants to have shiny, healthy-looking hair. Hair loss and a dry, lifeless appearance is a big problem for all of us. To get rid of this problem and to make our hair really healthy inside and out, we need to include certain foods in our diet.

5 Essential Foods for Strong, Shiny Hair

Increasing the intake of certain foods at each meal and with each meal can bring a tremendous change in our hair growth. Even if you follow a nourishing hair diet for at least 6 months, you will certainly make your hair follicles strong and make your hair regain its thickness and shine. So, skip the shampoos and conditioners if that’s what you were betting on, and start a healthy diet to see the difference.


Not only is protein the key in lentils for shiny hair, but iron, zinc, and biotin are also powerful nutrients . Specifically, biotin regenerates cell growth, which will help reverse hair loss and combat brittle hair.


Rich in biotin and Omega 3 essential fatty acids, walnuts are a wonderful snack food and you get shiny hair if you eat them regularly. Lack of biotin in the body leads to hair loss, so adding them to the diet will lead to stronger hair.

Sweet potatoes / sweet potato

Another popular health food that encourages the growth of thick, shiny hair is sweet potato. Sweet potatoes or sweet potatoes (also known as sweet potatoes) have the antioxidant beta carotene that is transformed into vitamin A in the body.

It is a known fact that vitamin A is essential for the functioning of every cell in the body, including hair cells. The vitamin A in sweet potato helps produce oils that maintain a healthy scalp and also prevents dandruff.


Include green leafy vegetables in your daily diet. Try to include spinach and broccoli in your diet as much as possible. These green vegetables are rich in folate, vitamin A, C, and zinc, which are essential for a healthy life, including thick, shiny hair. Spinach is packed with iron, folate, beta-carotene, and vitamin C that keep hair follicles healthy. It also offers oil on the scalp.

In addition, broccoli, the other green leafy vegetable, with its rich content of zinc, calcium and folic acid, prevents hair loss and helps promote the growth of thick hair. Dark green vegetables, full of vitamins A and C, produce sebum – an oil from the scalp, which works as a natural hair conditioner.


One of the best foods to stop hair loss and for shiny, healthy hair is fish. Indian mackerel is rich in Omega 3 and 6, which rejuvenates the scalp, stimulates the growth of follicles and makes your hair thick and healthy. Oysters are another seafood that promotes healthy hair. Oysters are rich in zinc. If you have a zinc deficiency it can lead to hair loss, including dry and flaky scalp.

Zinc is associated with the production of androgens. People with low androgens suffer from slow hair growth and dandruff. Salmon is another fish, which is rich in protein and vitamin D, promotes healthy hair growth. The Omega 3 fatty acids that the body requires are available in salmon. So, strengthen your hair and prevent hair loss by consuming salmon, mackerel and oysters. Try to buy good quality fish.

Other Foods Rich in Great Nutrients for Hair

  • The egg. It is rich in the biotin component , a B vitamin that is essential and important to ensure hair growth and the overall health of the scalp. Start eating a balanced diet that contains some of the foods high in biotin such as: peanuts, wheat bran, almonds, eggs, avocados, salmon, and low-fat cheese.
  • Peppers . Red, yellow, and green bell peppers are a colorful and delicious source of vitamin C, which is necessary for healthy hair for many reasons.
  • Spinach. This green leafy vegetable is wonderful for your body for many good reasons, such as for healthy hair. The big power players here are iron and folate. Without these two great nutrients, the result can be devastating to the body, causing fatigue, weakness, and also hair loss.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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