The Top 6 Foods for Shiny and Healthy Hair

The Top 6 Foods for Shiny and Healthy Hair

The Top 6 Foods for Shiny and Healthy Hair

Want a thicker and shinier mane that Aslan the Lion would be jealous of? We all do – and these nutritious superfoods pack a punch when it comes to transforming your dull, dreary locks into supermodel manes. Or… keeping those summertime waves we’ve all come to love (but can we also get excited for fall boots and pumpkin season? Absolutely!) The bonus? Most of these foods are great for helping to clear your skin and strengthen your nails too! Talk about these foods being perfect for getting your body in tip top shape!


Walnut & Fig Salad


These yummy nuts are filled with a potent blend of omega-3 fatty acids, biotin, vitamin E, copper and a bit of protein! The biotin (that’s vitamin B7) can help strengthen your hair, reduce hair loss and improve growth. This vitamin is used in the creation of fatty acids, glucose and some amino acids (the building blocks of protein!) but it’s also been shown to strengthen your hair follicles. Basically biotin is responsible for giving us healthy hair and ensuring it stays on our heads! CLICK FOR RECIPE

Sweet Potatoes

This awesome root vegetable (carrots can do this too!) is packed with beta-carotene, which converts to Vitamin A when it’s digested. Vitamin A helps your scalp produce sebum oil, an important fluid that provides natural hydration to dull, dry locks. Vitamin A can also encourage hair growth and improve the circulation of oxygen to hair follicles throughout your scalp. Super important for ensuring the right nutrients end up in the right place to help your hair out. Diabetic? Don’t worry – sweet potatoes have been shown to help stabilize your blood sugar values – pretty cool eh?


My favourite addition to an omelet (made with egg whites) is this dark leafy green. Not only are dark leafy greens filled with vitamin A, vitamin C, folic acid, and zinc, these foods can help strengthen our natural collagen. This helps keep our hair follicles strong and can reduce the look of wrinkles. Bonus if you’re eating a pile of leafy greens before you start getting wrinkles because it’ll help delay the process! 


Vegan or Vegetarian? Make sure you’ve got a pile of lentils in your diet. And I seriously mean a pile. Lentils are one of the only bean family that is considered a “complete protein”. Otherwise you need to eat a combination of beans (think 3 bean salads) to get the right nutrients into your body. Lentils have the protein we need for healthy, shiny hair, but they’re also packed full of folic acid and iron which are responsible for binding oxygen to your red blood cells. This means that you get more oxygen to your scalp and hair follicles. Good scalp circulation means quicker, stronger hair growth and faster cell renewal! Win!



Google “Eggs and hair growth” and you’ll end up with a bunch of results telling you how to use eggs as a conditioner for your hair. I tried that once, and ended up looking like I had scrambled eggs all over my head. Not the look we’re going for!

That being said, eating eggs is definitely going to help your hair out. Why? They’re packed full of protein, biotin, folic acid, selenium and zinc. Every single nutrient that’s been shown to be beneficial for keeping your hair healthy and strong! Worried about the cholesterol? Cholesterol is only an issue if it’s oxidized – it’s actually really important for keeping our brains and blood vessels healthy. To avoid oxidation keep your eggs yolks whole while you’re cooking them! Add a few eggs to your morning routine, I even bet you’ll feel full for longer too!


Fatty Fish

I’m talking mackerel, salmon, sardines and herring. These fishy friends are packed full of omega-3 essential oils! These omega-3’s help strengthen the integrity of your cell membrane, which acts as the gatekeeper of the cell. This way you’re able to get the right products in and out of your cells (like those that eventually make up your hair – healthy cells equals healthy hair). 

Healthy Salmon and Quinoa Recipe

When it comes to your hair, proper amounts of omega-3’s in your diet can also stop you from getting a dry, itchy, flaky scalp. Bonus? Omega-3’s are hugely important for keeping your skin looking great (especially if you’ve got eczema or psoriasis), keeping your heart healthy and your brain functioning at it’s optimum. It’s been shown to protect new moms against postpartum depression, and can regulate your mood swings – not to mention being a component in protecting your brain against Alzheimer’s. I’ll call that a win-win-win for fatty fish. GRAB RECIPE HERE

There you go folks, foods that are not only healthy for you – they’re also great for your hair! Let us know in the comments below which foods you’re planning on getting into your diet!

-Dr Ashley

Dr. Ashley Margeson

Dr. Ashley Margeson is a Naturopathic Doctor in Halifax, Nova Scotia, Canada who believes that your health shouldn’t hold you back from living your best life. She works with passionate people, moms and dads, athletes, go-getters, professionals, and retirees to help them achieve (and maintain) their health goals. Current obsessions include yoga pants, coffee, super comfy beds and Instagram (find me at @ashley_margeson!) 







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