Protein Power (for keratin production)
| Food | Why it’s good |
|---|---|
| Eggs | Rich in biotin and protein – both essential for keratin (the main hair protein). |
| Chicken & turkey | Lean protein builds new hair cells and strengthens follicles. |
| Fish (salmon, tuna, mackerel) | Packed with omega-3s, protein, and vitamin D for faster growth. |
| Greek yogurt | Protein + vitamin B5 (pantothenic acid) that improves scalp blood flow. |
| Cottage cheese | Keeps hair hydrated and prevents dryness. |
Healthy Fats (for shine & scalp moisture)
| Food | Why it’s good |
|---|---|
| Avocado | Vitamin E protects hair from oxidative stress and adds shine. |
| Olive oil | Improves scalp circulation and elasticity of hair. |
| Nuts & seeds (walnuts, flaxseeds, chia, pumpkin seeds) | Omega-3s + zinc = reduced hair shedding and stronger roots. |
| Fatty fish | Promotes thicker, glossier strands. |
Iron & Zinc (for strong follicles)
| Food | Why it’s good |
|---|---|
| Spinach & kale | Iron prevents hair thinning and dryness. Vitamin C helps absorb iron. |
| Beef & liver | High in iron, zinc, and B vitamins for healthy hair cell turnover. |
| Pumpkin seeds | Great source of zinc for reduced shedding. |
| Lentils & beans | Iron + protein combo for stronger growth. |
Vitamins (for growth, repair & protection)
| Food | Why it’s good |
|---|---|
| Berries (strawberries, blueberries, blackberries) | Antioxidants protect hair follicles from free radical damage. |
| Citrus fruits (orange, lemon, kiwi) | Vitamin C boosts collagen production, supporting hair structure. |
| Sweet potatoes | Beta-carotene turns into vitamin A, regulating scalp sebum (natural oils). |
| Carrots | Vitamin A for shiny, hydrated hair. |
| Bell peppers | Double the vitamin C of oranges! Strengthens hair strands. |
Other Key Boosters
| Food | Why it’s good |
|---|---|
| Collagen or bone broth | Supports scalp elasticity and strengthens hair roots. |
| Oats | Contain zinc, iron, and biotin for thick, resilient hair. |
| Dark chocolate (min. 70%) | Zinc + antioxidants improve blood flow to the scalp. |
| Water | Hydration = healthy scalp and smooth strands. Aim for 2–3L/day. |
