Because who doesn't want luscious locks?
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| | | Hair health isn't just a vanity concern — it can have a very real effect on our emotional well-being. Take this study, for instance, which linked hair loss with self-consciousness, embarrassment, frustration, and jealousy. | | Many factors can affect hair health, including diet. For example, not eating enough of certain food groups can lead to deficiencies that could damage your hair. Below, Jessica Sandoz, a registered dietitian at Healthline, recommends foods and nutrients that may invigorate your hair's strength, volume, and shine. | | | | | | | Hope this helps!
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
December 12, 2024 • 3.5 min read | | | |  | | | | Q: | What can you eat for healthier hair? | | | A: | Who doesn't want a full head of healthy, shiny hair? There are only so many things we can control in this area — and nutrition may be one of them.
When it comes to hair loss specifically, there are many potential causes, some of which are out of your control, like age and genetics. However, eating a diet rich in certain nutrients may help. Recommended foods include: - eggs for protein and biotin
- berries for antioxidants and collagen production
- spinach for vitamin A, vitamin C, iron, and folate
- fatty fish for omega-3 fatty acids and protein
- sweet potatoes for beta carotene
- avocados for healthy fats and vitamin E
- nuts for vitamin E, vitamin B, zinc, and healthy fats
- sweet peppers for vitamins C and A
- oysters for zinc
- beans for protein, zinc, and more
- soybeans for spermidine
- meat for protein and iron
Additionally, it's important to get enough of the nutrients below each day to maintain your hair health. (Important: If you aren't deficient in these nutrients, adding more won't be of any benefit.) - Protein: at least 0.8 grams per milligram (mg) of body weight per day
- B vitamins
- Thiamine (vitamin B1): 1.1 to 1.2 mg (1.4 mg for pregnancy and lactation)
- Riboflavin (vitamin B2): 1 to 1.3 mg (1.4 mg for pregnancy and 1.6 mg for lactation)
- Biotin (vitamin B7): 30 micrograms (mcg), or 35 mcg for lactation. Although rare, biotin deficiency can cause hair thinning and loss.
- B12: 2.4 mg (2.6 mg for pregnancy and 2.8 mg for lactation)
- antioxidants (to decrease oxidative stress)
- Iron: 8 to 18 mg (27 mg for pregnancy and 9 mg for lactation)
Outside of nutrients, take a look at your hygiene regimen and the products you use for your hair. Hair dye and other treatments may affect hair health and appearance.
You should also consider managing stress, quitting smoking, and protecting your hair from UV rays. Discuss with your doctor the best course of action for you! | | | | | Jessica Sandoz, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | | | Smart storage | | | | |  | | Aomiesen Magnetic Knife Block Holder | | Whether or not you own fancy knives, it's important to store them properly. A poorly stored knife is an emergency room trip waiting to happen, folks! This handy magnetic block doesn't require any installation, and the magnetic strip embedded in the acacia block will securely hold even the largest knife. Confidence in this block is high, with over 9,000 reviews and 4.8 stars out of 5. | | | | Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health. | | | | | | | | | | | | | | What we're digesting | | 🎗️ Where does breast cancer spread? These are the most common locations for metastasis. | | 🫛 Does soy help with menopause symptoms? The research isn't conclusive, but here is what we do know. | | 💧 Is alkaline water healthier than regular water? The evidence is iffy, to say the least. | | 🧪 The best at-home cholesterol test kits. Our expert team vetted the best options on the market. | | | Thanks for reading, everyone! I'm off to drink some eggnog. See you on Sunday! | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | eggs. | | | | |
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