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What to Change in Your Diet for Healthy Hair

Apr 26, 2021 | By Maria Eliza Pineda

What to Change in Your Diet for Healthy Hair

Your diet plays a huge part in your hair’s health! Want to know what to change in your diet for healthy hair? Here are a few tips on what you can do.

Hair health starts from the inside out. To be able to grow strong and shiny, your hair takes the nutrients that you consume through your diet and uses it to nourish your scalp and strands from the inside. If you’re having issues with hair quality or hair growth, topical products are a great supplement to help with that, but improving your hair’s health will also rely heavily on your overall nutrition.

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Mayraki Silky Smooth Proactive Hair Repairing Treatment

Mayraki Hair Growth Serum Intense with Copper Peptide GHK-Cu

There are certain types of hair issues that can be remedied with a few changes in your diet. Changes in quality and hair growth are your body’s way of telling you that you may be lacking something in your diet that your hair needs. For your overall hair health needs, it’s also important that you consume foods that will keep your hair happy and healthy.

Here is a list of some things you should change in your diet for healthy hair and to avoid any existing issues that you might be experiencing.

Avoid Greasy Foods

It’s practically a given that greasy foods are just bad for your health in general. But it can be hard to avoid them or resist them when they’re placed in front of you. However, if you’re experiencing dandruff and an overly oily scalp, then that might mean that you’re consuming way too much of the stuff. Eating greasy foods is alright from time to time, but eating this way regularly will affect your scalp and hair health a lot (and your body too!). If you’re noticing these issues and you eat greasy foods on a regular basis, lessen your consumption to only a couple of cheat days a month.

Here are a few things you should watch out for in your diet:

Trans Fat

Fast Food

Fried Food



French Fries

Eat Whole Foods

There are tons of foods right now that we might think are healthy, but aren't actually that good for your overall nutrition. This includes processed foods, frozen foods, pre-prepared meals, and so on. Your diet should mostly consist of whole foods that have nutrition in them, which most fresh foods mostly have! Make sure you are eating fresh vegetables, seafood, meat, poultry, and more. Stay away from junk food and other types of foods that have little to no nutritional value in them. This way, your hair and your body are getting enough nutrition to sustain their health.

Look for Healthy Fats

Not all kinds of fats should be avoided! There are healthy fats that are absolutely essential for good health and especially for hair health. These are commonly called fatty acids and come in the form of omega-3 and omega-6 fatty acids. Fatty acids can help remedy hair issues such as dryness, dandruff, hair loss, and thinness. If you’re experiencing any of these issues, then it might be time to incorporate more fatty acids in your diet to give your hair nourishment that it’s lacking. You can do that by looking for foods that are high in monounsaturated fats and polyunsaturated fats. Here are some examples of foods that are high in fatty acids:

Fatty Fish



Olive Oil

Go for Protein!

Protein foods

Protein is not just for bodybuilding, it’s also for hair building! In fact, your hair and nails are wholly made up of a protein called keratin. It’s important that your hair gets enough protein to keep building and strengthening itself. If you’re experiencing issues such as brittleness, dullness, too-fine hair, tangling, and more, then it might mean your hair is lacking protein. You can supplement your hair’s protein deficiency by including more protein in your hair care routine, getting a protein treatment, and incorporating more protein in your diet. Here are some foods that are high in protein and what you can include in your diet:

Lean Meats


Fish and Seafood

Dairy Products



Berries are great sources of vitamins and antioxidants, both of which your hair absolutely loves. Vitamins nourish the hair and keep it strong and moisturized while antioxidants clear your hair and scalp of any impurities that might affect your hair’s health. A vitamin that’s incredibly high in berries is vitamin C and vitamin C is essential in creating a protein called collagen that makes up a part of your hair and scalp’s structure. Collagen is able to heal damage and produce new cells to replace dead ones. This is a process to be able to keep signs of aging in your hair at bay. Vitamin C also helps with iron absorption which is a mineral that is needed for hair growth.



Eggs are a superfood that contains numerous types of vitamins, minerals, fats, and nutrition that your hair and body loves. Contrary to their bad reputation, eggs are actually very good for you and your hair. Some people even use eggs as hair masks and hair treatments just to get the extra nutrition from them. What you can also do is incorporate more eggs into your diet to absorb more biotin, protein, zinc, and selenium which all help with hair growth.



Nuts are a great alternative to empty junk foods if you’re feeling snacky. Nuts are very high in B vitamins, vitamin E, essential fatty acids, and zinc. These nutrients are all essential in keeping your hair nourished and healthy and lack or deficiency of these nutrients have been linked to hair loss. If you’re feeling a little peckish and want a small snack to tide you over, go for some nuts like almonds, cashews, macadamias, and walnuts as opposed to a bag of chips. Your hair and your body will be thanking you.