The best food for your hair

If you are looking for a solution to treat damaged hair, or just want to improve the appearance of your locks, you’re probably looking for good options of hair products. This is not wrong – on the contrary: hair products and a good hair care routine are necessary to prevent dryness and make our hair look good. 

But investing in good products and having a poor diet will not make any miracles. That is why eating healthy is so important: taking care of our body from inside out is the best habit we can cultivate. And this will reflect on all aspects, including our hair. 

Check out how a balanced diet works and the healthiest food and nutrients we can eat.


Our hair is made out of protein and it produces it naturally. But exposure to daily harshments (since chemical treatments to natural agents such as sun and strong wind) wear out the capillary structure and affect the hair. 

So, we need to include proteins to our routine. They are essential not only for the hair, but for our organism in general. 

Among many protein options, you are going to see several protein sources to include in your diet. 


Meat is known for being a rich source of protein. And poultry, like turkey and chicken, are a great option: they are nutritive and have lower levels of saturated fat than other types of meat (like beef and pork, for example)


Some fish, besides being protein enriched, are packed with fatty acids that make your hair shinier and fuller. Salmon and sardines are examples of “healthy fat” fishes. 


Besides being a source of protein, eggs are a source of biotin. Biotin helps the hair to get stronger, improving its growth. Also, biotin stimulates the production of keratin, the main substance that composes the hair structure.

Vegetable protein

If you are adept of a plant based diet, don’t worry: you can find protein in leguminous food. Beans, lentil and soybeans are great options and, besides being rich in protein, many of them also have biotin, iron and zinc, complementing the health of the hair and the whole body. 



Spinach is a rich source of vitamin A, folates, vitamin C and many other nutrients. These build healthy hair from the scalp to the ends. Besides, all dark green leafy vegetables are enriched with iron. 


Avocados are extremely rich in vitamin E, which makes the hair moisturized and provides hair growth. Besides, they are also a source of vitamin C and fatty acids, essential to build blocks of your cells. 


When we think of vitamin C, orange is usually the first fruit that comes to our mind. But did you know that guava is a wonderful source of this specific vitamin? One cup of guava has 377 milligrams of vitamin C. That’s more than four times the minimum daily recommended amount.

Sweet Pepper

Sweet peppers are also an amazing source of vitamin C – and delicious if you are a fan of some spicy food. One yellow pepper provides nearly 5.5 times as much vitamin C as an orange.

Fatty acids

These are considered the good and healthy fat that our body needs. Consuming them results in stronger, shiny and moisturized strands. 

Nuts and seeds

As you learned in this article, fish and avocado are rich in fatty acids. But beyond them, there are also seeds and nuts in general – and they are delicious! Nuts and seeds are not only enriched with fatty acids, they are massively nutritive, including zinc and vitamins B and E. 

Including all these foods to your daily diet, your hair will be beautiful and healthy – and besides that, your whole body will be thankful! 

Did you like this article? Share it with a friend who needs to improve their diet! And don’t forget to follow us on social media and visit Metro Brazil’s website

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