The 6 Best Foods for Strong, Healthy Hair

Everyone wants strong, shiny, youthful-looking hair, but like any other health or wellness goal, getting there starts from within. That’s because our bodies naturally produce less of the beauty peptide keratin, the structural building block of hair (and skin and nails) as we age, which can have a serious impact on hair growth and overall hair health. Luckily, by adding specific vitamins and minerals to your diet that help boost your body’s production of keratin, and be well on your way to thicker, fuller, shinier hair.

Start with OMI WellBeauty^TM Hair Nutrition, then pick up the foods below on your next grocery store run to help you achieve the hair of your dreams from the inside out (bonus, they’re all incredibly beneficial for your overall health).

1. Salmon

Salmon is not only great for your heart health, but it’s also great for your hair health, too. That’s because the fatty fish is one of the richest sources of omega-3 fatty acids, which some studies suggest can help boost hair growth and density and reduce hair loss when taken as a supplement. (FYI, our bodies can't make these healthy fats on their own, so we need to get them from food or supplements.)

Fatty fish like salmon are also one of the few food sources of vitamin D, a key supporter of hair follicle development. In fact, several studies have shown a relationship between low vitamin D levels and certain medical conditions that cause hair loss, and adding vitamin D as a supplement may improve symptoms and help hair regrow.

2. Eggs

Eggs are a no-brainer to add to your shopping list if you’re looking to achieve thicker, denser hair. For starters, we know protein is crucial for building muscle, and it’s also key for building stronger, healthier hair — after all, our hair strands are composed almost entirely (90%) of the fibrous peptide keratin  (peptides are similar structurally to protein)  and eggs are considered the ‘perfect protein source’.

Eggs are also a great source of B vitamins, including biotin — commonly found in supplements for skin, hair, and nails — which is essential for the production of keratin. One study suggests that for women with a deficiency, taking a biotin supplement may prevent hair loss. OMI WellBeauty^TM Hair Nutrition can help you meet your daily quota. 

3. Shellfish

You may already know that zinc is important for your immune system (which is why it’s commonly found in over-the-counter cold remedies), but since our hair follicles are also impacted by our immune system, this mineral is also important to have on your radar for hair health. In fact, a zinc deficiency may be associated with brittle, weaker hair follicles and even hair loss, and studies have found that zinc supplementation may promote healthy hair growth, regardless of the cause of hair loss. And since our bodies don’t store the mineral, we need to get it every day through the foods we eat.

One great source of zinc is shellfish and particularly oysters, which contain more zinc per serving than any other food. (An aphrodisiac and the key to shinier hair? Sign us up!) Okay, we know, oysters aren’t usually a go-to on our grocery lists either, but Alaska king crab, shrimp, and mussels are also good sources of zinc that can help repair and build healthier hair.

4. Legumes

If shellfish isn’t your favorite, legumes like chickpeas, lentils, and beans all contain substantial amounts of zinc to reap the same benefits. Like eggs, they’re also great non-animal sources of protein and of biotin — two nutrients that we are key to helping to promote keratin production in our body for stronger, healthier hair that’s less prone to breakage as we age.

5. Nuts

Nuts like peanuts, cashews, almonds, and walnuts are all great sources of the aforementioned protein, biotin, and zinc, but they also offer another benefit for your hair: Vitamin E, which is essential for a healthy and nourished scalp — the foundation for healthy hair. The vitamin’s antioxidant properties are even thought to reduce oxidative stress on the scalp, which has been linked to hair loss.

Brazil nuts are also packed with selenium, an antioxidant-rich mineral which can help with inflammatory conditions like seborrheic dermatitis (aka dandruff) and may even help with hair growth. (Just make sure you don’t have more than a few since selenium is technically a trace mineral, meaning you only need a small amount for it to do its job properly.)

6. Leafy greens

Leafy greens like spinach, kale, and Swiss chard are rich in vitamin A, which helps synthesize the all-important keratin and is thus essential for hair growth. (FYI, fat-soluble vitamin A absorbs better when paired with healthy fats, like the nuts or salmon also found on this list!) Vitamin A is also important for the body to produce sebum, which keeps the scalp moisturized — an important part of preventing breakage and anchoring follicles so you can have healthier, longer hair.

If you aren’t sure which green to grab for your smoothie or salad, you may want to opt for spinach, considered to be a nutrient powerhouse. In addition to vitamin A, it’s also a great source of iron, a mineral important for preventing hair loss and folate, a B-complex vitamin vital for hair growth.

Adding all of these foods to your weekly grocery list is one easy way to make sure you’re giving your hair all the nutrients it needs to look (and feel!) its best, whatever that means for you. Since certain deficiencies can affect hair health, you may also want to consider adding supplements such as OMI WellBeauty^TM Hair Nutrition to your routine for a higher concentration than you can get from food alone.

Your Dream Hair To Do  

• Build a grocery list focused on foods that contain essential nutrients that prevent hair breakage and hair loss.
• Add in OMI WellBeauty^TM Hair Nutrition to support hair growth and nourish. Since your hair is made up of 90% keratin, the hair growth beauty peptides this formula contains will help build beautiful hair from the inside out.
• Pair foods that help your body better absorb hair growth nutrients, such the healthy fats in salmon with the vitamin A in leafy greens.