Healthy Foods that Strengthen and Nourish Your Hair

There are plenty of products on the market that can help strengthen and nourish your hair. While many of them really do work, it’s best to start with a firm foundation.

The good news? You can strengthen and nourish your hair by simply paying close attention to what you’re eating every day! Below I’ve compiled a list of food suggestions and recipes to aid the growth, health, and strength of your hair.

No, this isn’t a restrictive diet where you have to count calories or cleanse for 7 days. It’s simply becoming more AWARE of what you’re putting into your body. Think of the intricacies of the human body. The way it has the ability to heal and repair itself naturally. We’re pretty incredible beings!

So, if your diet doesn’t already include foods that aid in developing and maintaining healthy hair, then take inventory of what you eat, first. Once you have considered this, begin to add from our list below, slowly.

Take the time to feed your hair what it needs to stay healthy and strong. Add new foods in one at a time and give yourself a way to measure the difference. You will be surprised!

*This list does not specifically refer to any scalp or skin conditions and is meant to serve as a general guide to eating well for healthy hair. If you are experiencing any discomfort related to your hair, please refer to a doctor or dermatologist.

Foods that help strengthen and nourish your hair:

Proteins!

     • Eggs, Chicken, Nuts & Turkey: Proteins help make the hair strong and healthy!

Vitamins & Minerals!

• Vitamin C - BLUEBERRIES!!!! Can you tell I love this fruit? But for real, blueberries are a perfect source of antioxidant-rich Vitamin C. Sweet potatoes, broccoli, oranges, and strawberries are also great sources of vitamins.

• Iron - Greens are your friends! Spinach, kale, arugula, etc. Try adding darker greens that contain iron. This keeps the root and follicles of your hair full of rich blood supply and allows the hair to go through full cycles of growth.

• Zinc - Whole grains- Try quinoa or whole oats. Be specific with ingredient labels here. Many labels say “multigrain” or “wheat” but a lot of these products have been processed with added sugars and are not a pure source of whole grain. Just be mindful when choosing your whole grains and make sure whole grain is the top ingredient on a label and contains at least 2 to 3 grams of fiber.

Recipes:

These recipes are simple and that is the point. Fueling your body with whole, clean ingredients is not that hard! It can be done easily and your hair will thank you for it!

Breakfast - Egg & Sausage Taquitos:

• 7 ounce box fully cooked sausage links
• 5  large eggs
• salt and pepper
• 1 1/2  cups shredded cheese , your favorite kind
• 1 cup baby spinach , chopped (optional)
• 10  white corn tortillas , or use 6'' flour tortillas

Lunch - Blueberry Chicken Salad

• 2 organic chicken breasts (boiled)
• 1/2 cup fresh blueberries
• 1/3 cup diced celery
• ¼ cup diced red onion
• 1/4 cup chopped walnuts
• 1 Tbsp. fresh rosemary leaves, chopped
• 1/3-1/2 cup mayonnaise
• Sea salt & pepper to taste
• 2 green onion, ends trimmed and sliced (white part and halfway up green part)
• Fresh lemon wedges (optional)

Dinner - Roasted Sweet Potato Black Bean Quinoa Salad

• 1.5 lbs sweet potatoes
• 2 tablespoons olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 teaspoon ground cumin
• 2 cups cooked quinoa
• 1 15 oz. can black beans rinsed and drained
• 1 15 oz. can whole kernel corn rinsed and drained
• 1 small red onion chopped

For the dressing:

• 4 tablespoons olive oil
• 3 tablespoons lime juice
• 1/4 teaspoon ground cumin
• 1/4 teaspoon kosher salt
• 1/4 teaspoon ground paprika
• 1/4 teaspoon black pepper or chili powder
• 1 teaspoon minced garlic
• 1/2 teaspoon Tajin seasoning optional

Written by Brooke Mogy