Best foods to strengthen hair

Foods to strengthen hair are mainly foods rich in protein, such as fish, eggs, meat, gelatin, milk and derivatives because proteins are composed of amino acids, such as keratin, which protect and strengthen hair strands, preventing and treating hair loss.

However, it is also important to eat certain vitamins and minerals such as zinc, iron, omega 3 or biotin, which are essential for hair growth, which is why it is always important to maintain a balanced diet.

This diet must be maintained for at least 3 months to allow the hair to strengthen, however, if, even so, the fragility of the hair remains, it is important to consult a dermatologist or general practitioner to assess if it may be a sign of any problem, such as anemia or hypothyroidism, for example.

Some recommendations for strengthening hair, preventing hair loss and maintaining healthy hair are:

1. Consume fish and seeds

To maintain healthy hair and prevent hair loss it is important to consume foods rich in omega 3 such as salmon, sardines, herring, tuna, chia and flaxseeds, as well as nuts, flaxseed or canola oil.

Foods rich in omega 3 are anti-inflammatory and some studies indicate that they may be beneficial for alopecia, a condition where rapid and sudden hair loss occurs.

2. Take more vitamin A

Consumption of foods like carrots, tomatoes, melons, papayas, peppers, beets or spinach is important for healthy hair growth due to its vitamin A content. Furthermore, as this vitamin is a potent antioxidant, it takes care of hair follicles, avoiding the damage caused by free radicals, which would end up weakening the wires.

In people with alopecia, low levels of beta-carotenes are identified, which are a precursor of vitamin A, which is why the doctor may suggest supplementation with this vitamin. However, this supplementation should always be guided by a health professional, as very high doses can be toxic to the hair, causing hair loss.

3. Include citrus fruits in the diet

Eating foods rich in vitamin C, such as orange, tangerine, pineapple, strawberry, kiwi or lemon, is necessary for the production of collagen, a protein that forms an important part of the structure of hair strands.

In addition, vitamin C is another potent antioxidant and also helps the body to better absorb iron from food, which is essential for hair growth.

4. Increase the consumption of nuts

Foods such as peanuts, hazelnuts, almonds, oats, walnuts or cashews are rich in biotin, a B-complex vitamin that is important for the development of the hair follicle, preventing the progression of baldness.

5. Consume mineral-rich foods

Including beans, eggs, beets or liver in the diet, for example, provides the amount of iron needed for hair health. On the contrary, its deficiency is associated with a fall, as iron helps in the oxygenation of scalp tissues. See a list of other iron-rich foods .

Another important mineral is zinc, which plays an important role in hair growth, development and repair. Its deficiency can cause hair to become thin, brittle and dull. In addition, it is also important to increase the consumption of foods rich in silicon, since this is a mineral that is associated with collagen to make the hair fiber healthier. Some foods rich in zinc and silicon are nuts, such as almonds, peanuts or Brazil nuts.

6. Include meat in the diet

Meats, both white and red, in addition to containing good amounts of proteins and amino acids, which are essential for hair, also provide collagen, which is very important for the structure, firmness and elasticity of hair.

Collagen can also be used in the form of a daily food supplement, in the form of capsules, under the guidance of a doctor or nutritionist. Check out how to take the collagen supplement .

3-day menu for healthy hair

This menu serves as an example for a 3-day diet rich in foods that help to have stronger and healthier hair:

Meals Day 1 Day 2 Day 3
Breakfast Scrambled eggs with spinach + 1 slice of toasted brown bread + 1 glass of orange juice 2 oat pancakes + 2 tablespoons of peanut butter + 1 sliced ​​banana 2 slices of wholemeal bread with ricotta cheese + 1 glass of pineapple juice
Morning snack 1 tangerine 1 cup of gelatin 1 slice of papaya
Lunch dinner 100 g chicken steak + 180 g cooked rice + 180 g beans + 1 broccoli and carrot salad 100 g of salmon + 2 potatoes + green bean salad with carrot 100 g of turkey fillet + pumpkin puree + lettuce, tomato and onion salad + 6 almonds
Afternoon snack 1 plain yogurt with strawberries and 1 tablespoon of chia 2 toast with ricotta cheese Avocado and chocolate mousse

Recipes to strengthen hair

Some recipes that contain all the important nutrients to strengthen hair and that can be done at home are:

1. Vitamin from papaya and oats

This vitamin is a great way to consume all the nutrients referred to as proteins, omega 3, zinc and vitamin A that help strengthen hair, making it less brittle and shinier.


  • 200 ml of dissolved gelatin
  • 25 g of oat bran
  • 100 g of avocado
  • 150 g of papaya
  • 1 plain yogurt
  • 1 Brazil nut

Preparation mode

Put all the ingredients in a blender and mix well. Drink this vitamin at least once a week.

In this vitamin, there is no iron-rich food because yogurt decreases iron absorption. Thus, so that the hair does not fall out and becomes stronger, iron should be ingested in the main meals, and if the source of iron is of vegetable origin, such as beans or peas, a source of vitamin C should also be ingested. like orange or pepper. Learn more at: Foods rich in iron .

2. Chocolate mousse with avocado

This is an excellent option to consume as a dessert or as a snack during the day, being rich in antioxidants that help to strengthen the hair, as well as keeping the skin young and healthy.


  • 1 medium avocado;
  • 2 tablespoons of cocoa powder;
  • 1 tablespoon of coconut oil;
  • 3 tablespoons of honey.

Preparation mode

Beat all the ingredients in a blender until you get a creamy consistency. Makes about 5 servings.

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