6 Things to Eat for Naturally Beautiful Hair

If you’re like us, we’re always on the hunt to find the next thing to help grow and maintain healthy hair. Luckily for you, we’ve done our research and found some of the easiest ways you can achieve just that—eating! We know it’s hard to believe, but these six foods contain hair-loving vitamins and minerals. You’ll be sorry you didn’t eat them sooner!

Best 6 Foods to Eat for Naturally Beautiful Hair

1. Foods that contain Fatty Acids

To solve the age-old question, fatty acids are the building blocks of fat in our bodies and the food we eat. During digestion, the body breaks down fats into fatty acids, which then is absorbed into the blood. Fats the body can’t make on its own store energy, insulate, and protect vital organs. One fatty acid the body can’t generate is omega-3 fatty acids, which is why you constantly hear about supplements and fatty fish.

Now that you’ve had a quick rundown of what fatty acids are and their important role in helping keep our bodies healthy, here are the foods containing fatty acids.


Experts suggest eating cold-water fatty fish such as salmon, mackerel, tuna, herring, and sardines. Take a look at the chart below for serving size and omega-3 fatty acid count.

Photo by Robert Bogdan

Type of Seafood

Serving Size

Omega-3 Fatty Acids (mg/serving)

Salmon (wild)

6.0 oz


Salmon (farmed)

6.0 oz



2.0 oz


Tuna (albacore)*

3.0 oz


Tuna (light, skipjack)

3.0 oz


Soy Beans

If you’re a vegetarian or even vegan, don’t worry—here’s a meatless option that packs omega-3 fatty acids. Aside from being rich in fiber, soybeans contain 510 mg per half-cup serving!

Photo by Polina Tankilevitch

2. Coconut

You might have learned about coconut oil's benefits for the scalp, but did you know that incorporating coconut into your diet also improves overall health? Coconuts also contain fatty acids and fiber, iron, magnesium, zinc, copper, manganese, and selenium.

Photo by Bogdan Krupin

3. Walnuts

Walnuts have the highest omega-3 fat than any other nut. With 2.5 grams per 1-ounce serving, it’s no wonder many diets call for eating walnuts. Walnuts make a great addition to any salad and can be crushed and used to crust meats!

Photo by Andreea Ch

4. Oats

You will convert now if you’re not a fan of oatmeal in the morning. Oats are one of the most well-balanced foods you can eat, as they’re a good source of carbs and fiber. They also contain protein and are balanced with essential amino acids. In just one serving (half-cup), you get important vitamins, minerals, and antioxidants!

Photo by RODNAE Productions

5. Protein

A well-rounded diet is most important when improving your overall health, so it will improve your hair health. Hair is primarily made of protein, so eating at least 45 grams of protein will help keep your hair beautiful and healthy. There are many meatless ways to incorporate protein into your diet. Foods include beans, low-fat dairy products, seitan, soybeans, tempeh, edamame, lentils, wild rice, and more!

Photo by Karolina Grabowska

6. Eggs

We know there’s a shortage of eggs currently in Southern California, but that’s why it’s at the bottom of the list. Eggs are rich in vitamin B, also known as biotin, which helps hair grow. Lacking biotin can lead to hair loss and brittle fingernails.

Photo by Antoni Shkraba

**Albacore tuna contains more mercury than canned, light tuna. Women who are or may become pregnant, nursing mothers, and young children should limit albacore tuna to one serving per week.

Remember to bookmark this guide next time you go grocery shopping. We know changing your diet is always hard, but remember the benefits of incorporating at least one of these foods.

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