Hair-Friendly Foods: the List of Super Foods for Your Hair!

To show off strong and healthy hair, it is important to act from within, choosing a targeted diet. Here’s a list of foods that are good for your hair and can help us show off a healthier, softer and shinier hair!

Hair care also starts at the table. That’s right, in addition to the right products and healthy hair care habits, nutrition also has a key role if you want to show off a strong and healthy hair. This is because with specific foods you go to act directly on the fiber of the scalp, nourishing it in an appropriate manner and thus promoting a healthier, stronger and more resistant hair growth. But which foods are best suited for hair?

Proteins, mineral salts and vitamins are the main factors influencing hair quality. For example, the vitamins of the B group, vitamin A and C stimulate hair growth and protect it from dryness, brittleness and the tendency to wear out. Iron, zinc and calcium are other essential elements to show off a healthy hair: they have an invigorating, regenerating and anti-fall action. Finally, the proteins nourish the hair in depth, strengthening it from the skin, preventing it from drying out. Even omega-3 fatty acids deserve a special mention about their beneficial action on the quality of the hair: they act on the microcirculation and on the production of keratin, defend it from the action of free radicals and preserve its brightness, strength and softness.

Here is the list of foods that are good for the hair. Ready to take note and put them on your table as much as possible to strengthen your hair and show off a shiny and healthy hair?

Foods Containing Omega-3 fatty Acids

Foods rich in omega 3 fatty acids – such as salmon, nuts, flax and soybean seeds, herring, mackerel and other types of blue fish – are among the main allies of the hair. In fact, as already mentioned, omega 3 stimulate the microcirculation, promoting the synthesis of structural proteins, including keratin, a fundamental constituent of the hair. They also help to combat free radicals, which, on the contrary, causing damage to the hair follicle, alter the production of keratin, affecting the health of the hair.

The omega-3 fatty acids, thanks to their beneficial action on the microcirculation, also help to avoid the risk of brittleness and dryness and to give shine to the hair.

To integrate omega 3 into your daily diet in a purer and more practical way, we recommend the 90 capsule pack of foodspring pure omega 3, which contains in its omega 3 formula 100% vegan from seaweed extract grown in sustainable aquaculture instead of fish oil.

Dried Fruits and Seeds

Dried fruit, almonds, cashews and walnuts in particular, contain large amounts of zinc, which has an important anti-fall action. Not only that, walnuts are also rich in omega-3 fatty acids, which affect the brightness and texture of the hair, and selenium, a mineral that helps keep hair healthy and strong.

Seeds such as flax, sunflower and pumpkin seeds are also allies of hair health. In particular, pumpkin seeds, rich in omega-6, zinc and iron, have regenerating and restorative properties.

A great idea to ingest the right amount of natural omega-3 and fatty acids is to create a mix of nuts and take them with you for an afternoon snack. In addition to being a low-calorie and very nutritious alternative, the walnut mix is rich in protein and dietary fibre that helps your body function flawlessly! In this case we recommend the 420g can of muesli protein foodspring (buy it for 12,99€) which offers a rich combination of almonds, cashews, hazelnuts, flax and sunflower seeds, cinnamon and fruit (apple, blueberries, dates and plums). Everything always from certified organic cultivation.


Rich in vitamin B7 and iron, eggs are a real super food that takes care of our hair. This particular vitamin of the B group, in fact, strengthens the scalp and acts on hair growth.

Not only that, the iron of which they are made, also transports oxygen to the follicles, further fortifying the skin and making the hair healthier and more resistant.

Orange Fruits and Vegetables

Carrots, oranges, mandarins and peppers are real allies of the hair. Thanks to beta-carotene, they nourish and protect the hair, strengthening it. In addition, also affecting the production of sebum, help to keep it shiny and silky.

Fruits With a High Vitamin C Content

Vitamin C is essential for the hair: it promotes the production of sebum, an oily substance essential to stimulate the natural growth of the hair and preserve its brightness. It goes without saying, therefore, that eating fruits and vegetables that contain it regularly can have a positive effect on the health of our hair. In particular, oranges, grapefruits and strawberries are a real panacea if you want to show off your strong and resistant hair.

If you want to integrate vitamin C perfectly into your diet, we recommend you take the Daily Vitamins supplement from foodspring. The 100 capsules pack lasts more than 8 months: all you need is one pill every 2 days for a radiant hair! In addition, this supplement contains vitamin D and vitamin B12, which help prevent skin aging and strengthen the immune system.

Dark Green Vegetables

Green leafy vegetables, such as spinach, broccoli and cabbage, contain large amounts of vitamin E – essential to make hair more resistant and less prone to flaking – calcium and iron, all essential for good hair health.

Spinach, in particular, rich in potassium, magnesium, omega-3 and calcium, strengthens the hair and prevents it from falling out.

Foods Containing Beta-Carotene

Foods containing beta-carotene are very important for the health of our hair, as during digestion they convert it to vitamin A, which is essential for the well-being of the skin and hair. In addition to feeding them, it also limits the formation of dandruff. These beta-carotene-rich superfoods include, for example, carrots, cabbage, asparagus, pumpkin and sweet potatoes.


Legumes, especially beans and lentils, help to show off stronger and stronger hair.

Lentils, rich in protein, help to increase the length and thickness of hair and prevent dry skin. Beans containing iron, zinc and biotin prevent hair from breaking.


Yoghurt is also an ally of hair health. Calcium, contained in large quantities, favours the oxygenation of tissues and scalp, making hair healthier and stronger, while proteins help nourish the skin, avoiding the danger of it drying out.

Whole-Grain Cereals

Cereals and wholemeal bread contain large amounts of zinc and iron which contribute to the production of red blood cells, promoting the oxygenation of the scalp, an ideal condition to facilitate hair growth and show off a stronger and healthier hair.

Protein bread foodspring is an excellent choice for those who want to maintain a home diet with lots of taste and quality: the package is a preparation to create their mane multigrani protein at home. The blend has a rich protein mix that includes flaxseed, almonds, pea seed peel and pumpkin seeds. Just add a little water and bake in the oven! Buy it at 6,99€, also available in vegan version at the same price!


Barley, thanks to the presence of vitamin E, can also affect the health of our hair: it protects the scalp from sunlight, making it less prone to dryness and tendency to wear out, and helps to grow the hair.

Shiitake Mushrooms

This variety of fungi has a particular influence on the brightness and natural colour of the canopy. Thanks to the large quantities of copper present in them, shiitake fungi help to maintain the natural colour of the hair and preserve its shine.


Rich in iron, fibre, zinc and omega-3, oats are a real cure-all for our hair: they not only help to make it healthier and stronger, but also softer and shinier. – Buy on foodspring at 9,99€


Cinnamon is also one of the hair-friendly foods. It helps to improve blood flow, promoting the oxygenation of the scalp and thus helping to make the hair healthier and stronger. Finally, it has antiseptic and antibacterial properties and is a natural antioxidant, able to counteract the effect of free radicals that cause damage to the follicle, altering the production of keratin, essential, as we know, for the health of the hair.

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