One of the benefits of radiant health is a full head of thick, shiny locks! Conversely, one of the first visible signs of poor health can be brittle, thinning hair. Many of us are not blessed with luscious locks at birth, and hair loss is a concern which can affect both men and women alike. Split ends, damage, dryness, thinning, and hair loss are all common concerns when it comes to our hair! If you are experiencing any of these, know that you are not alone. 

With so many hair care products being thrown at us, we tend to forget that proper nutrition is one of the most important things when it comes to healthy tresses. While genetics, age, hormones and disease can all play a part in the look and health of your hair, one thing that you can control is your diet!

Your hair relies on several nutrients such as protein and vitamins including iron, zinc, iodine, silica and biotin for strength, growth, and nourishment. Ensuring your diet is abundant with nutrient-dense foods can help you get those long, luscious locks you have dreamed of. Read on for our top 15 foods that will nourish your hair and help it grow!

1. Beans and Legumes

Beans and legumes are full of protein, silica, Vitamin B and zinc which are all essential hair nourishing nutrients. They also contain an abundance of folic acid, which helps to keep hair healthy and assists with the renewal of cells that are vital for hair growth. Beans are also a great vegan protein source, which is essential for collagen production and healthy hair growth.

2. Sprouted Pea Protein

Protein is one of the key building blocks of healthy hair! When we are protein deficient one of the first things that happens is that our hair starts to fall out. If you are not getting adequate protein, supplementing with an organic protein such as brown rice or pea protein is a fantastic way to encourage healthy hair growth. Our Complexion Protein+ Powder  contains sprouted pea and brown rice, and is a fantastic food based supplement to support healthy hair.

3. Lentils

Lentils are abundant in iron and folic acid, which are both needed for healthy red blood cell and oxygenation to the skin and scalp. Folic acid is also essential for cell renewal and hair growth. Lentils are packed full of hair loving minerals, including protein, zinc, iron and biotin, all of which are necessary for healthy hair growth.

4. Brown Rice

Brown rice is rich in essential minerals such as iron, zinc, manganese, selenium and potassium! It is also abundant in B Vitamins, Vitamin K and Vitamin E. Brown rice also contains a high amount of silica, providing 4.1mg of silica in just three table spoons! Silica has been shown to promote the production of keratin, which is the building block of hair and is required for its health and strength (Greco, G. 2019). Our & Beauty Dew contains Orthosilic Acid, a natural, highly bio-available form of silica. Beauty Dew is specifically designed to promote stronger and healthier hair, skin and nails.

5. Almonds

Almonds are rich in Biotin, which is a type of Vitamin B linked to the infrastructure of keratin. People who suffer from thinning hair and hair loss may be deficient in biotin! Biotin can thicken hair and even stimulate new growth. Almonds are also high in Vitamins A, D and B and magnesium, which are required for healthy hair growth.

6. Avocado

Avocado is rich in fatty acids and Vitamins A, B6, D and E, which can help to keep hair feeling supple and hydrated, and work to prevent free-radical damage. Vitamins B and E help to prevent hair loss and protect strands from damage and dryness. Avocados are also a great source of biotin, which stimulates the production of keratin, an essential nutrient for healthy and luscious locks!

7. Spinach

Spinach is a great source of Vitamin C, which is essential for healthy collagen production. Spinach also contains folate and iron, both of which help to maintain blood flow to the scalp and stimulate growth. Spinach is also abundant in iron, beta carotene, manganese and zinc, all of which nourish the scalp and encourage healthy hair growth.

8. Sunflower Seeds

Sunflower seeds are abundant in zinc, which aids in stimulating follicle recovery, supporting protein synthesis and facilitating hair growth. Zinc can also help to balance oil production, keeping oily scalps at bay. Sunflower seeds are also a great source of Vitamin E, which protects against free radical damage.

9. Chia Seeds

Chia seeds are a great vegan source of omega-3’s. Chia Seeds are also a complete protein, providing the body with all 9 essential amino acids to help keep your hair healthy and strong. Protein-rich chia seeds also promote the production of keratin, which is essential for keeping hair strong and healthy. Chia seeds are abundant in L-lysine, an essential amino acid and building block of protein, which has been shown to promote hair growth.

10. Sweet Potatoes

Sweet potatoes and pumpkin are abundant in beta-carotene, which is what gives them their orange hue. Beta-carotene is converted by the body into Vitamin A, which is essential for cell renewal and growth. Beta-carotene also encourages sebum production, which can help to nourish the scalp for healthy locks! Sweet potatoes’ combination of Vitamin C, A and beta-carotene make it a fantastic beauty food for not only luscious locks, but a glowing complexion too!

11. Capsicum/bell peppers

Green bell peppers have been found to have a high content of natural silicon, a nutrient needed for the health of hair and nails. Bell peppers are also packed full of beta-carotene and Vitamin C, which are essential vitamins collagen production,  and hence strong and healthy hair growth.

12. Blueberries

Hair is made up of dead cells called keratin. Hair growth occurs when new cells are produced, and the hair follicles push out the dead cells to make room. Blueberries contain proanthocyanidins, which promote the movement of hair follicles from their resting phase (telogen) to active growth (anagen) (Sterling, M. 2000). Blueberries are also a great source of antioxidants and Vitamins A, B5, C and E.

13. Acerola Cherry

Acerola is an abundant source of Vitamin C along with antioxidants to support healthy collagen production. It also contains beauty boosting B Vitamins and minerals such as iron, phosphorous and calcium. Acerola is abundant in flavonoids and carotenoids which promote cell regeneration, helping to stimulate the hair follicles and encourage growth!

Our Native Plant-Based Collagen Powder contains Acerola, along with other botanical ingredients which are abundant in Vitamin C.  It works to promote collagen production to support healthy hair, skin and nails.

14. Raw Cacao

Cacao is a great source of sulfur, which helps to nourish hair follicles and encourage healthy hair growth. It is also abundant in selenium, iron, zinc and copper, which as all important nutrients for maintaining healthy hair. Inflammation can be a major cause of hair loss for some people. Raw Cacao provides anti-inflammatory properties due to its magnesium content, making it a wonderful beauty food for preventing hair loss.

15. Walnuts

Walnuts contain biotin, zinc, iron, B vitamins, Vitamin E and protein – all of which are essential for strong hair and a healthy scalp. Walnuts are also a great source of selenium, a mineral that helps to prevent hair loss. Packed full of omega-3,6 and 9 fatty acids, walnuts are also wonderful for nourishing the hair and strengthening hair follicles!