Jumpers Atlanta: The Ultimate Healthy Hair Diet

Illustrated by Sydney Hass.

Fruits and dark green veggies
It should be no surprise that this section of the food pyramid made the cut. Fruits and veggies are some of the best things you can incorporate into your diet for overall health. In terms of your hair, leafy green vegetables like spinach and broccoli are an excellent source of vitamins and they provide you with iron and calcium. Fruits high in vitamin C and A help your body to produce sebum, the an oily substance in your hair follicles that acts as a natural conditioner. Strawberries, oranges, and grapefruits are the best vitamin booster fruits for hair.

Illustrated by Sydney Hass.

Foods with omega-3 fatty acids
If you’re having déjà vu, you may be remembering this category in my Tuesday Ten list for healthy skin. Omega-3 fatty acids are a powerhouse when it comes to giving you a good glow. Munch on flaxseeds and walnuts to add some serious shine to your hair, and choose fish like salmon, mackerel, sardines, and herring to amp up your omega intake as well.

Illustrated by Sydney Hass.

Foods that produce beta-carotene
Carrots, sweet potatoes, kale, asparagus, and pumpkin are all foods that convert beta-carotene to vitamin A during digestion. (Amazing what the body can do, isn’t it?) Vitamin A not only nourishes your hair and skin, it also prevents dandruff. Carrots in particular are great for promoting a healthy scalp, which is essential for keeping your hair soft and supple.

Illustrated by Sydney Hass.

Beans
Legumes like kidney beans and lentils provide growth-boosting proteins that will increase the thickness and length of your hair. Beans also have iron, zinc, and biotin, which prevent hair breakage.

Illustrated by Sydney Hass.

Foods rich in cysteine
This amino acid is known to promote hair growth by actually increasing the thickness of each individual strand. This miracle worker can be found in poultry, eggs, red peppers, garlic, onions, Brussels spouts, yogurt, oatmeal, and broccoli. Yum!

Illustrated by Sydney Hass.

Nuts
Brazil nuts, which are one of the best sources of selenium, have minerals that keep your scalp and hair healthy. Walnuts, cashews, pecans, and almonds fall under this healthy hair category as well. They all have zinc, which can help prevent hair shedding. Keep these snacks around for mid-day munchies, and watch your hair go nuts (in a good way).

Illustrated by Sydney Hass.

Whole grains
This category is another heavy hitter when it comes to providing your body with a daily dose of zinc and iron. Whole wheat bread and healthy, fortified cereals also give your body B vitamins, which promote happy strands by boosting your red blood cell count. Red blood cells will carry oxygen to the living portion of hair strands and can increase your hair’s growth rate.

Illustrated by Sydney Hass.

Oysters
This shellfish regulates the production of androgens, a hormone that, when levels are low, is associated with hair loss…so eat up! Oysters also contain our friend zinc, a powerful antioxidant that supports the growth of strong, think hair. Indulge in a couple oysters with a little squeeze of lemon and a dollop of hot sauce for a delicious hors d’oeuvres snack that will give you sleek, shiny strands. How luxurious!

Illustrated by Sydney Hass.

Low fat dairy.
Calcium is a very important mineral for hair growth and it can be found in low fat dairy products. Options like skim milk and yogurt not only contain this mineral, they also contain whey and casein, two major protein sources. Kick your calcium and vitamin C levels up a notch by mixing fresh cut strawberries into a cup of Greek yogurt.

Additionally, including foods rich in silica into your diet can help make your hair stronger and more durable. Some healthy options for this category include bananas, oats, and raisins–the perfect combination to top off your overnight oats with, if you ask me. 🙂

You might notice that most of these healthy hair staples overlap with foods on my acne fighting foods list. That’s because they essentially have the same glow-enhancing properties that make both your skin and your hair happy campers. They’re also great go-to items to include on your grocery list. Plus, they’re easy to incorporate into delicious recipes. Healthy skin, healthy hair, and a healthy lifestyle are all huge priorities in my life. So for me, eating these heavenly hair foods is certainly a must.

Which healthy hair food is your favorite? Personally, I’m excited to try my newfound silica-rich oatmeal recipe. If you have a healthy hair recipe, share it in the comments below.