10 Foods to Eat for Healthy Hair

Updated: Nov. 10, 2023

Healthy hair starts with what you feed it. Want proof? Here are the foods to eat for healthy hair, with recipes to help you work them into your diet!

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Greek yogurt granola and blueberries on blue table top view.

Greek yogurt

Foods high in protein give your body one of the most important elements for great hair. So eat your morning parfaits with pleasure, or explore other ideas in these recipes to make with yogurt. With every spoonful, the Greek yogurt may be boosting your mane’s beauty and elasticity.

Want to know which yogurt brand our Test Kitchen loves most? Check it out.

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Assortment of beans on black wooden background.


If it’s silky smooth hair you’re after, up your bean intake. Why? Legumes are naturally high in minerals iron and zinc, known to improve hair’s texture. To get inspired with ideas for eating more of these hair-friendly foods, check out this roundup of 100 great ways to use canned beans.

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Citrus fruits (orange, lemon, grapefruit, mandarin, lime)
Maria Uspenskaya/Shutterstock


Say goodbye to split ends when you eat a diet high in vitamin C, an ingredient which strengthens hair enough to prevent breakage. To get more vitamin C in your diet, opt for more citrus fruits, such as oranges, tangerines and guava. For inspiration, browse these recipes to make with fresh citrus!

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Sweet & Tangy Salmon with Green Beans
Taste of Home


The omega-3 fats in fish like salmon do wonders for your scalp, preventing both dandruff and dry skin. So care for your hair by making salmon for dinner tonight. Your head will thank you!

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Washed fresh mini spinach in a colander on the old concrete table
Shutterstock / djero.adlibeshe yahoo.com

Leafy greens

Turns out getting more greens is good for your hair as well as your body. The vitamins A and C in spinach, for example, help moisturize and strengthen hair. Spinach is also high in iron, omega-3 acids, magnesium and potassium. Browse these ways to get more leafy greens in your life for recipe ideas!

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Fresh veal liver ragout in red wine sauce as top view in a casserole
Shutterstock / hlphoto


Iron deficiency is one of the causes of hair loss. To prevent premature thinning, make sure you’re getting enough of this nutrient in your diet. Organ meats like liver are a great source.

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Curried Sweet Potato Wedges
Taste of Home

Sweet potatoes

Sweet potatoes (and other orange-colored fruits and vegetables) are naturally high in beta-carotene, an antioxidant your body turns into vitamin A. This can make your hair look shinier and healthier. Bake them, roast them or, for fresh inspiration, check out this roundup of savory sweet potato recipes.

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Powder cinnamon and sticks and on brown rustic background.
Shutterstock / Julia Sudnitskaya


Renowned for the ways it improves blood flow, cinnamon is a fragrant spice with a variety of health advantages. From a hair standpoint, it boosts circulation, bringing more oxygen and nutrients to your follicles. Try using it in an antioxidant-rich recipe such as butternut squash soup with cinnamon, and double the beauty benefits.

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Raw and dried shitake mushroom that has medicinal nutritional health benefits
Pichai Tunsuphon/Shutterstock

Shiitake mushrooms

Worried about your hair going gray? Try getting more copper, a mineral found in shiitake mushrooms that’s been shown to help maintain hair color. Enjoy shiitakes in this risotto or a salad with sesame-ginger vinaigrette.

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Croque Madame
Croque-Madame Recipe photo by Taste of Home


When you’re looking to lengthen your locks, you may need more biotin, a B vitamin you can find in eggs. There are almost infinite possibilities for how to work more eggs into your diet, but to give you a few ideas, discover dozens of ways to eat eggs all day!