Eating for healthy hair

Did you know that your diet can affect your hair growth? We’ve been seeing a lot of new hair, skin and nail vitamins on the market lately and VERY mixed reviews on whether or not they actually work.

But, what a lot of people don’t seem to know is just how much the food they eat plays into it.

Just think about it, if your body isn’t being given all the nutrients it needs to thrive, a supplement is just going to bring those nutrient levels to equilibrium instead of boosting what’s already there. So, I asked chatGPT what foods are good to eat in addition to taking collagen, biotin, and other hair, skin and nail supplements! This is what it said:

“Can you make a short but detailed list of foods that aid in growing healthy hair and the nutrients in those foods that are most responsible”

1. Eggs

   • Nutrient: Biotin, Protein

   • Benefit: Biotin and protein help strengthen hair, promote growth, and prevent hair thinning.

     Here’s one of my favorite egg dishes!

2. Salmon

   • Nutrient: Omega-3 Fatty Acids, Vitamin D

   • Benefit: Omega-3s nourish hair follicles and support scalp health, while Vitamin D strengthens hair and boosts hair follicle activity.

     The best Garlic Soy salmon ever!

3. Spinach

   • Nutrient: Iron, Vitamin A, Vitamin C

   • Benefit: Iron promotes blood flow to hair follicles, while Vitamins A and C help produce sebum, which moisturizes the scalp and hair.

     I LOVE to mix spinach into my pesto and pasta sauces!

4. Sweet Potatoes

   • Nutrient: Beta-Carotene (Vitamin A)

   • Benefit: Beta-carotene supports sebum production, keeping hair hydrated and healthy, and also encourages hair growth.

     My family can’t get enough of these chipotle sweet potatoes!

5. Nuts (especially almonds and walnuts)

   • Nutrient: Vitamin E, Zinc

   • Benefit: Vitamin E is an antioxidant that protects hair from oxidative stress, while zinc aids in hair repair and prevents shedding.

     I actually don’t like nuts so I don’t have a recipe for this one but they’re great to snack on… or so I’ve heard.

6. Greek Yogurt

   • Nutrient: Protein, Vitamin B5

   • Benefit: Protein is crucial for hair structure, and Vitamin B5 (Pantothenic Acid) can improve hair growth and help prevent thinning.

     Did you know you can make Cava bowls at home? This tzatziki is to die for!

7. Avocados

   • Nutrient: Vitamin E, Healthy Fats

   • Benefit: Vitamin E supports scalp health, while the fats nourish hair and prevent dryness.

     In case you need a guide on making the perfect toast…

8. Beans

   • Nutrient: Protein, Zinc, Iron, Biotin

   • Benefit: Protein and biotin help strengthen hair, while zinc and iron support healthy hair growth by improving follicle function.

     My favorite and best lazy meal is white chicken chili! We add corn and make the salsa from scratch to give it that extra oomph

These foods, rich in essential vitamins and minerals, promote strong, shiny, and healthy hair growth.