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While using high-quality shampoo, conditioner, and products are necessary for healthy, beautiful hair, products are only part of the picture. Nourishment comes from within, and when you nourish your body with the right foods, your hair will show the effects of this. Wondering what foods you can eat for healthy hair? Read on to learn more!


While we will discuss specific foods in the next paragraphs, to “eat your hair healthy,” you want to select foods that will nourish and support keratin, the main material that makes up hair along with promoting a healthy scalp and hair follicles. While keratin supplements may benefit hair structure, the best way to ensure the healthy keratin, scalp, and follicles is through your diet, which means selecting foods rich in healthy proteins, omega-3 fatty acids, and antioxidants, such as vitamin C.



Eggs are one of the best foods you can eat for healthy hair because you get several hair-friendly benefits from them. Eggs are not only a great source of protein and minerals, they’re also a source of biotin, a B-vitamin that helps your body process fatty acids and glucose. Biotin is crucial for healthy hair along with eyes, nails, and even nervous system health. Most supplements for healthy hair contain biotin, but getting it from a dietary source is easier for your body to process.

If eggs aren’t a part of your diet, you can get biotin from whole grains, peanuts, almonds, and even cheese!


Omega-3 fatty acids are key for thick, shiny, luxurious-looking hair, and salmon is one of the best sources of this key nutrient. Salmon is also a great source of protein, iron, which prevents hair loss, and vitamin B12, which is known to support healthy skin and hair. Mackerel and shrimp are good substitutes for salmon.

If you’re vegan, vegetarian, or simply don’t like fish, you can get omega-3 fatty acids from chia seeds, walnuts, or almonds!



Spinach, and other dark, leafy greens like kale are rich with antioxidants, vitamin C, vitamin A, and folic acid, and most importantly, they’re a good source of iron. Iron deficiency is linked to dry, brittle hair and can even lead to hair loss in more serious cases. Vitamin C helps your body absorb iron more effectively, and because spinach has both, it’s a great option! Add a handful of spinach to a smoothie with Greek yogurt, almond milk, and fresh berries for maximum hair-healthy benefits!

Not a fan of spinach? Get iron from lentils, pumpkin seeds, red meat, and soybeans!


If you’re looking for a vegan, gluten-free, or paleo food for healthy hair, add flaxseeds to your grocery list. Also called linseeds, flaxseeds are an excellent way to get omega-3 fatty acids plus a boost of protein and iron. They can’t be digested whole, but grinding them or buying flaxseed meal and adding to your food will make sure you get all the nutrition this superfood provides!

Don’t have flaxseeds? Chia seeds are a great substitute and don’t need to be ground up.

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