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Healthy Hair Diet for Glossy Hair | Diet Tips for Beautiful Hair

Updated on June 23, 2012

If you feel that your hair is not as healthy, glossy and beautiful as it should be, it may be worth a closer look at your diet. Find out which types of food actually help your hair. After all, we are what we eat!

Our hair actually acts as a mirror reflecting the general state of our health. If you have been sick, under medication, went through crash diet, eating badly, under a lot of stress or pregnant, your hair will show it.

Protein and Vitamins

For healthy hair, your diet should consist of right quantities of protein, carbohydrates, fats, fibre, vitamins and minerals. Without adequate protein, one can experience weak brittle hair, while a profound protein deficiency can result in loss of hair color.


Liver is one of the best foods for beautiful glossy hair since it is a rich source of Vitamin A which is essential for the proper functioning of the hair’s sebaceous gland. The sebaceous glands are microscopic glands in the skin that secrete an oily/waxy matter, called sebum, to lubricate the skin and hair of our body. They are found in greatest abundance on the face and scalp. Zinc and Vitamin B is also very important to keep the hair in tip-top condition.


For vegetarian or meat haters, it is essential that the same vitamins or minerals are found in other food. Beans or legumes like kidney beans and lentils are vital food for your hair-care diet. Not only do they provide plentiful protein to promote hair growth, but ample iron, zinc, and biotin. Blatner, a spokeswoman for the American Dietetic Association, recommends three or more cups of lentils or beans each week. Brazil nuts are one of nature's best sources of selenium, an important mineral for the scalp health. Healthy scalp is essential for a shiny, well-conditioned head of hair. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that may help condition your hair. They are also a rich source of zinc, as are cashews, pecans, and almonds. A zinc deficiency can lead to hair shedding, so make sure nuts are a regular on your healthy hair menu.


If you know your diet is erratic and you don’t have time to look for the right food to eat, then taking supplements to build up healthy hair is the next best thing you can do. I would strongly recommend the supplement from Pharmanex called Lifepak since it has a full spectrum formula which targets every organ and system in the body. The use of every ingredient in Lifepak is also backed by hundreds of clinical studies.

Cut down on Smoking and Drinking

Smoking, drinking alcohol and caffeine should be avoided to keep your hair in good condition. If you must smoke, take multi-vitamin supplement to make up for the variety of vitamins destroyed by cigarettes.

I know it is hard for many to give up smoking, drinking alcohol and caffeine. Changing your diet for a healthy hair should not be a torture. Giving up everything that is enjoyable is not really necessary. In fact, it may not be practical to many, so consider cutting down the frequency and amount. Find substitute if possible. For example, substitute tea and coffee with herbal tea. For alcohol, add in more ice cubes or water, opt for second preferred drinks, or consume alcoholic drinks with lower percentage of alcohol content.

Greasy Hair

The possible cause of greasy hair can be due to over-active hormones or eating too much fatty food. Healthy hair is pretty much a common sense. In this case, for greasy hair, to put it right, cut down or avoid all greasy food and grill. Bake the food instead of frying with oil. Consume plenty of fresh fruits and vegetables instead.

Dull Hair

Dull hair is due to illness, over use of styling products such as hair gel or wax, taking medication prescribed by doctor, or smoking. The hair condition reflects the low immune system in the body. So, nourish your body with healthy and mineral rich food such as green vegetables, avocados, nuts, lentils, fortified wholegrain cereals, shrimps and oily fish. Oily fish such as Salmon is most recommended to overcome dull hair problem. Loaded with omega-3 fatty acids and high-quality protein, filled with vitamin B-12 and iron, Salmon is the perfect food for healthy and beautiful hair. For vegetarian, include one or two tablespoons of ground flaxseed in your daily diet for some plant-based omega-3 fats will do the work.

Dry Hair

Dry hair is caused by overused of heated hair appliances such as hair dryer and insufficient B Vitamins intake. If you have this problem, eat foods rich in B Vitamins such as wholemeal bread, brown rice, liver, bananas, nuts and oily fish. Spinach, like broccoli and Swiss chard, is an excellent source of vitamins A and C, which your body needs to produce sebum. Sebum is an oily substance secreted by the sebaceous glands that helps prevent hair and skin from drying out. This oily substance is essentially the body's natural hair conditioner.

Dandruff or Flaky Scalp

Dandruff and flaky scalp is the results of stressful life, illnesses, and build up of styling products on hair. To overcome this problem, cut down on dairy products as they aggravate dandruff. Choose other Vitamin A rich food such as carrots, root vegetables, apricots, liver and fish.


When it comes to foods for healthy and beautiful hair and beauty, variety in the diet is the best approach to take. An overall balanced diet of lean proteins, fruits, and vegetables, whole grains, legumes, and fatty fish like salmon will help to maintain healthy hair.


The text and all images on this page, unless otherwise indicated, are owned by Ingenira who hereby asserts her copyright on the material. Permission must be granted by the author in writing prior to copy or republish this article in print or online. However, please feel free to copy the first paragraph with a link back to this page. Thank you.

© Ingenira


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    • Ingenira profile image

      Ingenira 6 years ago

      thanks, shailesh, glad to see you here.

    • shailesh549 profile image

      shailesh549 6 years ago

      Very nice article, I liked it.

    • Ingenira profile image

      Ingenira 7 years ago

      You are funny, Money Glitch. :) Thanks for your comment.

      Glad that the hub helps. :)

    • Money Glitch profile image

      Money Glitch 7 years ago from Texas

      O.k. Ingenira, you've convinced me to eat my liver. :) Thanks for sharing this info, I really learned some pointers that will help my hair to continue to remain in a healthy state. :)

    • Ingenira profile image

      Ingenira 7 years ago

      Hope it helps, KoffeeKlatch Gals.

    • KoffeeKlatch Gals profile image

      Susan Haze 7 years ago from Sunny Florida

      Ingenira, I hadn't though of making my hair healthy from the inside out. It makes perfect sense. Thanks for the info.

    • Ingenira profile image

      Ingenira 7 years ago

      thanks, Betty. Yes, our hair shows how healthy we are.

    • Betty Johansen profile image

      Betty Johansen 7 years ago

      Hair acting as a mirror of my health. Wow! I never thought about it that way. Good to know. Thanks for all the valuable information.