Which foods strengthen hair?

Hair wears down over time, especially during the hottest periods. That is why it is necessary to know which foods strengthen hair and care for it from within.

Good foods to strengthen hair in every season of the year

It is not only necessary to care for hair in summer; we should do it all year round. However, we cannot or should not do it in the same way in every season, because it is important to use seasonal products.

Our recommendation for a good diet is always to consume seasonal products and, if possible, local ones.

Which foods strengthen hair in autumn and winter

During autumn, it is advisable to eat green leafy vegetables (chard, cabbage, spinach) and mushrooms. Autumn is the season for the latter, which are rich in iron, zinc, vitamins and calcium.

On the other hand, when winter approaches, it is worth eating more broccoli, cauliflower, artichokes and fruits such as grapes and bananas. It is also good to include citrus fruits such as mandarins, oranges and kiwis, which provide plenty of vitamin C.

Good foods to strengthen hair in spring and summer

Broad beans, endives, aubergines, asparagus and strawberries are the star foods of spring. We can also extend this to apricots and loquats.

Once the heat settles in and summer arrives, we can eat sardines and fruits such as peaches, redcurrants and raspberries. It is also the season for tomatoes, courgettes, green beans and beetroot.

Alongside these seasonal foods, there are others that accompany us throughout the year and complete our diet for strong, healthy hair. To mention a few: eggs, dairy products, fish and lean meats.

What are the best foods to strengthen hair?

The following foods are the most recommended for strengthening hair:

1. Avocado

Avocado is one of the best foods you can include in your diet. It provides fatty acids, proteins, amino acids and vitamins. As a result, it strengthens and protects hair while exerting a repairing action.

It can be eaten seasoned on toast in the morning or added to salads.

2. Nuts

A small handful of nuts mid-morning or mid-afternoon is very good. However, urban myths that they are fattening may put us off these foods. To eat them, what we need to know is that it is bad to overdo them, but hazelnuts, almonds, walnuts and cashews are recommended. Another way to incorporate them into our diet is with cereals or porridge at breakfast.

What do they provide? Vitamin B, zinc and selenium, which supports hair growth.

3. Green leafy vegetables

Green leafy vegetables (spinach, lamb’s lettuce, lettuce or broccoli) improve oxygenation of the scalp and also provide vitamins, calcium and iron.The more intense their colour, the greater the amount of nutrients they provide; therefore, the more allies they are for strengthening hair.

4. Seeds

With a single tablespoon of chia or sunflower seeds we give our body fibre, protein, calcium, iron, omega 3 and potassium. That is why they are great allies in our diet. We can include them in yoghurts or salads.

5. Citrus fruits

Oranges, lemons and other citrus fruits are rich in vitamin C and support collagen synthesis. This substance is responsible for making our hair look shiny and healthy. In addition to eating the pieces of fruit, we can also take the juice of a lemon in salad dressing, infusions or even water.

6. Carrots

The beta-carotene present in carrots is famous for achieving an enviable tan and caring for the skin. However, its potential does not end there. Carrots provide minerals, vitamins and antioxidants, ideal for strengthening hair.

7. Cereals

Having fibre-rich cereals for breakfast gives us energy and supports the proper functioning of the digestive system. On the other hand, it strengthens hair cuticles and restores hair from root to tip.

8. Eggs

They provide vitamin B12 and proteins. Both are essential for oxygenating hair follicles and preventing hair loss. Egg white also provides iron. That is why, when we talk about which foods strengthen hair, eggs cannot be missing.

9. Fish

Oily fish such as salmon not only have an incredible flavour, but also have great nutritional value and provide us with omega 3. By eating them, we give our hair the elasticity and firmness it needs.

Foods we should avoid if we want healthy hair

To show off beautiful, shiny, voluminous and healthy hair, it is essential to have a balanced diet and a good haircare routine. Therefore, avoiding ultra-processed foods in favour of fresh or minimally processed foods is best.

The preservatives, stabilisers and additives found in some processed foods hinder the proper functioning of the body. In addition, today’s pace of life is dizzying and stress is present from the moment we get up. We barely have time to eat calmly, and environmental pollution also affects us.

The latter cannot be controlled, especially if we live in a large city. However, there are several ways to deal with stress; we must not forget that it is one of the main causes of hair loss.

How to care for and strengthen hair all year round

To keep hair well hydrated and nourished all year round, the first step is to care for it from within. That is why we have left here a list of good foods to strengthen hair. In addition, except in the case of having a specific illness, it is in our hands to have shiny, healthy hair.

But caring for our diet is not enough; we can also use specific external care products to strengthen hair. We are talking about shampoos, lotions, oils, ampoules and food supplements, always choosing the most natural products possible.

Now that we have talked about which foods strengthen hair, we should include them in our daily diet to show off hair full of life, healthy and shiny.