Foods that nourish and make hair shine

Foods that nourish and make hair shine

It is important to take care of your hair not only with specific products but by choosing a healthier diet. Let’s find out what foods to take.

Hair care is very important, as the rest of our body, health and shine do not depend only on products such as shampoo, conditioner or masks. Often when we do not get the result we want, we blame the products used, but this is not always the case. Hair care also starts at the table. It is very important to adopt a healthy habit, starting from the right choice of foods.

Following a healthy and balanced diet is essential if you want to show off a strong and healthy hair. If you take specific foods you go to act directly on the fiber of the scalp, so as to nourish it adequately. This promotes healthier, stronger and more resistant hair growth.

Rely on us at to find out which foods we should prefer to show off a shiny and soft hair.

Foods containing omega 3 fatty acids

Foods that contain omega 3 fatty acids are very important for the health of our hair, as they stimulate the microcirculation, favoring the synthesis of keratin. The latter’s role is to give strength, resistance and elasticity to the hair, keeping it soft and vital. Keratin is a structural protein that is of fundamental importance for hair because it helps fight free radicals.

So for this reason it is important to integrate foods that contain omega 3 here are what they are:

  • salmon
  • walnuts
  • linseed and soybean seeds
  • herring
  • mackerel and other types of blue fish

The omega-3 fatty acids are very important because thanks to their beneficial action on the microcirculation, they also contribute to give shine to the hair and to prevent the latter from appearing fragile and dry.

Fruits and vegetables

Vitamin C plays a fundamental role for the hair, because it promotes the production of sebum, an oily substance of fundamental importance to stimulate the natural growth of the hair and preserves the brightness. It is important to integrate the fruit that contains a lot of vitamin C into the diet, here is the list:

  • oranges
  • tangerines
  • grapefruits
  • strawberries
  • pineapple
  • Kiwi
  • cherries

Certainly consuming fruit and vegetables on a regular basis has a positive effect on the health of our hair.

The orange-colored vegetables nourish, protect and strengthen the hair, thanks to the presence of beta-carotene, which affects the production of sebum.

Here are the vegetables to supplement:

  • pepperoni
  • carrots
  • sweet potato
  • carrots
  • spinach
  • pumpkin
  • beet

Green leafy vegetables are also important because they contain vitamin E, which is essential to make the hair more resistant and less prone to flake. They are also a rich source of calcium and iron.

Here are what they are:

  • spinach: rich in potassium, magnesium, calcium and omega 3 fatty acids and calcium, which fortify the hair and prevent it from falling.
  • broccoli
  • cabbage

Dried fruit and seeds

Dried fruit contains a lot of zinc, an important ally for our hair, as it prevents it from falling. It is also rich in omega 3 fatty acids, which play an important role on the brightness, texture of the hair and not only is it a source of selenium, a mineral that helps keep hair healthy and strong.

Here’s what to integrate into your diet:

  • almonds
  • cashew nuts
  • walnuts

The seeds like those of pumpkin, flax and sunflower represent allies for the hair as they are rich in omega-6 fatty acids, zinc and iron, which have regenerating and restorative properties.

A tip to take the right amount of fatty acids is to create a nut mix and eat them in the afternoon as a snack. Remember that they are low in calories but very nutritious, the nut mix is rich in proteins and dietary fibers that collaborate in the flawless functioning of your body.


Eggs are an important food for our body and not only, also for hair because it strengthens the scalp and acts on hair growth.

Eggs contain:

  • vitamin B7
  • iron
  • eggs

The eggs provide a lot of iron that is able to carry oxygen to the follicles, thus going to further strengthen the skin, making the hair healthier and more resistant.

Yogurt and whole grains

Yogurt is an ally of hair health, because it contains:

  • calcium: which favors the oxygenation of tissues and scalp, in order to make the hair healthier and stronger;
  • proteins: which help nourish the skin, preventing the hair from becoming dehydrated.

Grains and wholemeal bread are foods that contain zinc and iron in large quantities, these two minerals play an important role as they produce red blood cells.

These promote oxygenation of the scalp and therefore it helps to promote hair growth and you can certainly show off a stronger and healthier hair.

Barley and legumes

Barley contains vitamin E, which affects the health of our hair because it protects the scalp from sunlight. The hair will be less dehydrated and helps to grow hair.

The legumes that must be taken in greater quantities are:

  • lentils: rich in proteins, they help to increase the length and thickness of the hair and prevent dry skin;
  • beans: they contain iron, zinc and biotin to prevent breakage.

Oats and cinnamon

Oat is a rich source of iron, fiber, zinc and omega 3 fatty acids, it can be defined as a real cure for our hair because it makes it healthier and stronger, but also softer and lighter.

Instead, cinnamon helps improve blood flow, favoring oxygenation of the scalp and thus helping to make the hair healthier and more robust.

Not only does it exert antiseptic and antibacterial properties and it is a natural antioxidant, which counteracts free radicals.

Free radicals can cause damage to the follicle, going to alter the production of keratin, which is an indispensable protein, as we well know, for the health of the hair.


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