What You Eat Affects Your Hair


Sherley is a Haitian-American flight attendant who served eight years in the US Army Reserve. Her journey with Femme Naturelle began in 2012 as a way to build a safe space, a community to uplift and empower women in relationships transitioning out of crisis. She resides in New Jersey with her husband and two children.

Hi, I'm sherley

listeners' stories, advice, and questions

What You Eat Affects Your Hair

This article was written by Tania Bhattacharya on behalf of Sherley Altidor.

Hair Health

It took me a few years before I fully realized why my dad always insisted on a healthy diet and, whenever I put some kind of homemade hair or face pack, suggested that I should rather eat them up. As you can understand, I never found the proposition appealing until a few more years when I came to know about the benefits that come with eating healthy. It seems that our hair grows from about 1/4 to 1/2 inch every month. So it makes sense if we help this growth process. And the best thing is, it may begin at home with the very meals we eat. Taking in the right kind of food gives nourishment to the entire body which in turn translates into glowing skin and lustrous mane. Here is a list of top 10 foods that can spell wonder for your hair.

  • Salmon: This fish has loads of Omega-3 fatty acids, Vitamin B-12, Iron and high-quality Protein. Omega-3 fatty acids support scalp health and a deficiency may cause dry scalp and eventually dull hair. For the vegetarians, a good source of plant-based Omega-3 fat is one or two tablespoon of ground flaxseed.

  • Spinach: God knows what made Popeye so bald. For, a man-eating so much spinach should have given Rapunzel a strong competition! These green leaves are a great source of Vitamin B, C and E, Potassium, Calcium, Iron, Magnesium and Omega-3 fatty acids. Our body needs Vitamins A and C to produce sebum which is an oily substance secreted by our hair follicle and acts as a natural conditioner. Spinach also has loads of lutein which is good for the eyes.

  • Beans: These are an excellent source of protein which is an essential ingredient promoting hair growth. Your hair-care diet should include legumes like kidney beans and lentils. Apart from protein, they also have iron, zinc and biotin, all of which are essential for the body. In rare cases, a deficiency in biotin can lead to brittle hair.

  • Nuts: It really pays to go nuts over, nuts. Walnuts, cashews, pecans and almonds are packed with zinc. A deficiency of this ingredient may lead to hair loss. So, if you want to hold on to your hair, make sure to include nuts in your daily menu. Walnuts are also a very rich source of an Omega-3 fatty acid known as alpha-linolenic acid. Brazil nuts are one of the best sources of selenium which is important for a healthy scalp.

  • Egg: What’s the most essential nourishment for healthy hair? Protein? ‘Eggsactly! And you can get loads of it from the one thing that has found a permanent place in the daily menu of many. Eggs. Apart from Proteins they also contain Biotin and Vitamin B-12.

  • Banana, Oats, Raisins: All these contain something that leads to hair thickness. This magic ingredient is called silica. So, for hair that’s stronger and more durable, go for silica-enriched food.

  • Oyster: These have plenty of zinc which helps in regulating the production of a hormone called androgen. When the level of this hormone is low, it may cause hair loss, along with slow hair growth and dandruff. Other zinc-rich options include crab, clams, liver, lean beef and wheat germ.

  • Sweet potato: This vegetable deserves to make more frequent appearances in your menu than just at Thanksgiving. Sweet potato has lots of beta-carotene which is converted to Vitamin A by our body. This prevents dull hair and dry skin, one of the primary things that cause dandruff. Carrot, kale, butternut squash, asparagus and pumpkin are other smart choices.

  • Low-Fat Dairy Products: Skim milk and yogurt are two great sources of calcium. In fact,one cup of low-fat yogurt has more calcium than a cup of fat-free milk. Calcium is an important mineral for hair growth. They also contain two high-quality protein sources whey and casein.

  • Chicken and turkey: Our body does not only need enough protein but this also has to be of high quality. Inadequate or low quality protein may lead to weak brittle hair and, in case of severe deficiency can even cause a loss of hair color. Chicken and turkey provides just that, high quality protein that our hair so needs. They also provide iron with a high degree of bio availability. This means that our body can easily get the benefits out of these.

Supplements for Hair

There are plenty of supplements available but taking in the essential nutrients from food is always a better choice. So ladies and gentlemen, before you march to the bathroom armed with shampoo, conditioner and hair packs, do take a trip to your kitchen!

Articles that you may enjoy on strong women:

What Should I Do To Be A Flight Attendant

Why You Should Love Being Single And Embrace It

How To Help Your Kids Handle Disappointments

What You Eat Affects Your Hair

Disclosure: This post contains affiliate links, I will get a commission if you decide to make a purchase through any of my links, at no cost to you. Please read my disclosure for more info.

Share the love!

Comments +

Leave a Reply


Femme Parler, which in french means, “woman talk,” is a podcast speaking to women about regaining our power after a crisis in a relationship. 


featured BLOG post

say goodbye to being the side chick

When you find yourself really settling with the reality that you are the side chick, when you find yourself tired of the games and/or the complacency, it’s time to ask yourself a few questions.


featured BLOG post

why is therapy important?

Solo therapy, partnered therapy, or group therapy... what exactly are the benefits? If you’re still on the fence about whether or not you should go and if therapy can really do anything for you... this post is for you.


join our facebook group

be apart of the community

A place that all women who are transitioning out of a crisis in their relationships - looking  to get support, share encouragement, and connect with others.







The place where we chat about obstacles that come out of relationships and how to rise up from them. Self-love, marriage, infidelity, sex, heartbreak, and more.