best and worst foods to eat for hair growth and hair health

   What’s Up! 

So if you read my last blog about hair growth ( if you haven’t go check it out) then I know why you’re here! Food is key to hair growth and can even help with strengthening your hair while allowing it be shinier. That’s only if you’re eating the right foods. Protein rich food along with foods that include Omega -3 are so good for your hair since your hair is a protein. With that being said let’s keep scrolling and finding out which powerful foods could contribute to having  longer healthier hair. Also, I made sure to have each food item be something for breakfast, lunch, dinner and a snack to make possible meal plans a lot easier.  


Oatmeal: Oatmeal is such a powerful breakfast meal. Packed with iron, fiber, zinc, omega -3, fatty acids and polyunsaturated fatty acids. Oatmeal helps stimulate hair growth along with making it thicker and healthier hair.

Greek Yogurt: Greek Yogurt is full of protein that help with blood flow to your scalp and hair growth. Along with helping your health and digestive system. Greek yogurt is perfect for helping keep away illness and encouraging hair growth.

Eggs: Another protein, eggs are very beneficial to growing new hair and keeping each strand strong and healthy. Eggs also have biotin and vitamin B which is another key element for hair growth. So boil, scramble or poach an egg for breakfast and enjoy.


Almonds: Almonds are overall great. If your anemic they should be your go to snack, high in vitamin E and Omega -3, and fatty acids. These benefits help with keeping hair moisturized and shiny along with scalp circulation.

Mangoes: Mangoes are filled with Vitamin C which is great for producing collagen ( building hair structure.) Plus they taste great with Tajin or even in a salad.

Tangerines: One of my favorites, Tangerines like mangoes are filled with vitamin C ( I forgot to mention how vitamin C helps absorb iron like kale and spinach). Tangerines also have B-12 in them which help with promoting hair growth and reducing hair loss. Along with having Vitamin A which helps with balancing your scalps sebum ( Scalp sebum is your hair natural oil what is produces without any products. So if your scalp feels greasy shortly after washing it then you're producing to much, if your hair feels stripped or dry you're not producing enough).

Nuts and Seeds: Pistachios linked to helping male pattern baldness. Pistachios are heavily supplied with biotin which helps with growth and reducing hair loss. Cashews have a natural mineral ( Copper)  that helps with strength, and melanin for hair color.

Lunch / Dinner:

Salmon: This fish is so good for healthy hair , skin and body it has Omega -3, iron, and proteins that are key to rebuild hair follicles. Salmon also includes a lot of proteins, minerals, and vitamins that not only help with growth but also help with hair dryness, and hair loss.

Quinoa:(ken- wah) Quinoa is a favorite for every meal. You can easily add tomatoes and spinach ( which is another food that can help growth ). Quinoa has 9  essential amino acids that help promote growth, treat dandruff, and providing vitamins.

Halibut: This fish is a little on the costly side, but worth it. It has more protein than salmon along with potassium. Halibut helps with keeping hair look nourished and shiny.

Avocados: Avocados win the award for super fruit! Packed with vitamins A,B,C,D, and K along with minerals like copper, iron, magnesium, potassium, phosphorus, and so much more! Avocados are key to moisturizing hair by providing vitamins and nutrients by starting in your body. Avocados are able to help each strand be less dry and stronger.

Spinach: Iron rich and containing sebum spinach helps with hair fall out ( when your combing your hair or washing it). Packed with Omega -3, magnesium, potassium, and calcium as well. Spinach will help keep your hair lustrous and shiny!

Lentils: These protein, iron, zinc and biotin packed beans are great for restoring the health of red blood cells that supply skin and the scalp with the nutrients needed in hair circulation via oxygen.

Sweet Potatoes: Sweet potatoes scream VITAMIN A! These amazing potatoes help with dullness, damaged and lifeless hair. Besides tasting great with some cinnamon and butter. They also promote a healthier hair scalp and hair growth.

Chickpeas: Okay the last one on the good list. Chickpeas. Loaded with vitamins, minerals, fiber and protein, these beans help with dandruff, strengthening hair and helping hair maintain silkiness all starting within your body!


Okay now time for the bad stuff! This list is super short but includes things that we eat on the regular!

Diet Soda: Okay first anything with diet in front of it first especially soda is HORRIBLE for you! The artificial sweeteners used in diet soda - Aspartame has been linked to causing hair loss.

Sugar: I know how we do cut sugar out of our diet? Well you don't have to do it just minimize how much you digest. Protein is key for your hair and sugar hinders the absorption of protein.

Starchy Whites: Anything that's on the shelve in the grocery store that is white is BAD! White bread, white pasta, white cakes, and anything else that is over- processed, and refined. Starches are converted straight into sugar which means hair loss and thinning.

Alcohol: Im not saying don't drink alcohol especially since its crawfish season now a cold beer is needed to enjoy it. Plus wine is good, just control how much you are consuming! Alcohol ultimately slows down a lot of things including the levels of zinc in your body, which is a needed mineral for healthy hair and healthy growth. Also it dehydrates your hair, making it more brittle and likely to break.

Fast food: Grease is the WORST! From hair grease to cooking grease. Its a no. Grease can easily clog up your pores including the pores on your scalp. And fast food is a grease hot spot, plus the ingredients that are used to make "food" in these places are horrible for you. Packed with starches, sodium, and an unhealthy amount of grease. Fast food places will for sure hinder your hair growth and even contribute to your hair loss if you allow it so STAY AWAY!


Well that's it! The list of the good and the bad! I hope these tips help you guys get the hair goal you've always wanted and please leave a comment if you have any comments, concerns or suggestions on my next blog! Don't forget to share this blog so that your family and friends can get the same tips!


Thanks yall


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