Healthy Hair Foods and Habits to Nourish Type 4 Hair from Within

Healthy hair requires more than using high-quality hair products to maintain your hair and scalp. It is important to nourish your hair from within as well. Just as your skin glows when you eat right, your hair flourishes when you eat healthy. 

Plus, you get the best result when you give your hair total care, that is, both external and internal care. 

Let's discuss foods and healthy habits to nourish your hair

11 Healthy foods and habits that support healthy hair growth

1. Eggs to improve hair growth

Biotin and proteins are important nutrients for hair growth and they are found in eggs. 

The protein called keratin is necessary for hair growth, and eggs are a great source of biotin, which is necessary to produce keratin for hair follicle strength.

2. More spinach to strengthen brittle hair

If you love greens, then you should have no issues increasing your spinach intake.  Spinach contains great nutrients like vitamin A, vitamin C, beta carotene and folate that keep your hair healthy and moisturized thus reducing breakage. 

Spinach contains iron, which is great for red blood cells to circulate oxygen. This in turn helps body processes that aid growth and repair. 

Also,  if you're not a spinach lover, you could substitute it with Kale.

3. Greek yoghurt to grow that fro

You already know the goodness that Greek yogurt brings to the skin, it's not a surprise it helps for hair growth. 

Greek yogurt contains Vitamin B (aka pantothenic acid). An ingredient that supports blood flow to the scalp and helps fight against hair thinning and loss. 

Buff up your meal with some Greek yoghurt today 😉.

4. Berries to protect your hair follicles

There are harmful molecules in the body and environment called free radicals that can damage your hair.  Antioxidants such as vitamin C help protect your hair follicles from damage. 

One of the best foods to get these antioxidants is berries. Not to mention they are delicious, nutritious and pretty ☺️. So, bulk up your diet with raspberries, blueberries, and strawberries to enjoy their healthy goodness.

5. Salmons and mackerel for hair growth and shine

You know how when you see attractive, shiny hair and you go “wow, that hair is so beautiful”. Yes, you can achieve that too with omega-3 fatty acids and proteins. 

Salmon, mackerel, herring, trout and sardines are great sources of omega-3, omega-6 fatty acids, selenium, vitamins B and D which are great for hair growth, strength and shine.

Registered dietician Imogen Tingay recommends hemp seeds and walnuts for vegan options They are good sources of plant-based Omega-3 fatty acids.

Omega-3 fatty acids can have a soothing effect on an irritated scalp. They also reduce dandruff and itchiness because of their anti-inflammatory properties. They also nourish the hair shaft and maintain hair moisture.

6. Avocados for stronger hair

All naturals love avocados (okay, maybe not all, but you get the point😌) and rightly so, they are delicious sources of healthy fat.  Avocados are an excellent source of vitamin E, which supports hair growth and protects against free radicals. 

7. Sweet potatoes for shine

A good ingredient that helps with hair shine and luster is beta-carotene which is found in sweet potatoes. Beta-carotene is turned by the body into vitamin A. Vitamin A helps the scalp produce sebum, an oily fluid that prevents the scalp from drying out. 

Other good sources of beta-carotene are mangoes, pumpkins, cantaloupes and carrots(you get this nutrient better when it's cooked).

8. Oysters for fullness

Oysters are good for hair growth and thickness. This is because they contain zinc, an important ingredient for hair growth regulation.  Consider sticking to natural foods as sources of zinc instead of supplements. The body needs zinc in small quantities, so overloading your body with zinc could be toxic. 

9. Sweet peppers for healthy hair

Yellow and red bell peppers are amazing sources of vitamin C. Vitamin C is an antioxidant that protects the hair.  Vitamin C also supports hair growth by promoting collagen production, which is necessary to strengthen your hair strands.

10. Drink water for hydration

Have you ever heard people say “water is life”? 

Well, it is the life of hair growth. Try this with every line that comes next, say- drink water. Let's go.

You want to avoid hair loss? 

You want to keep your hair hydrated? 

Do you need a key ingredient to support your hair journey? 

Yes! Drink water, a lot of it. Keep your body hydrated in turn it'll show in your hair. 

11. Stop smoking for better hair

Smoking reduces blood flow to the body, which in turn can cause hair loss. Smoking can alter your hormone balance, this hormone imbalance can damage hair follicles. If your body isn't functioning well from within, your hair will not be good either.

Wrapping up on healthy hair food and practices

Great hair care comes from within, eat right, avoid harmful habits, enjoy your hair growth process, and of course, drink a lot of water. 

Would you like to share your favorite food combinations that help you feel healthy from within? Join the community.