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Want to luscious-ify your locks? Consider eating these happy hair foods

22 December 2021|3 min read

Whether you’re going grey gracefully or on a no poo journey, choosing the right foods may help boost your hair health.

If you’re wondering how to keep your long hair healthy, or how to fix damaged hair, you’re in luck. We asked our experts to share their top ten foods to eat for healthier hair.

But first, let’s look at what nutrients you may need for healthier hair.

What nutrients do we need for healthier hair?

Shampoos, conditioners and leave-in treatments may be considered the go-to products to achieve lustrous locks. But truly healthy hair starts on the inside.

A balanced diet that’s rich in vitamins and minerals is one of the best ways to help keep your hair strong and shiny. And it’s easier than you think.

Your hair, skin and nails are made up of a protein called keratin. Dr Shreya Andric, Dermatologist says a number of nutrients may help the body to produce keratin, leading to healthier skin and hair. Her top picks are biotin, zinc, L-cysteine, vitamin A and vitamin C.

The top 10 foods for happy, healthy hair

Eager to help keep your hair healthy? The good news is you could potentially get plenty of these nutrients through your diet.

Dietitian Shivaun Conn says you could boost your hair health by regularly including the following ten foods in your meals.


They’re one of our most used, yet underrated, veggies. Onions contain vitamin C, zinc and an antioxidant called N-acetylcysteine. This is used by the body to form L-cysteine, a semi-essential amino acid that’s required for your body to form keratin.

Sweet potato

High in vitamins A and C and biotin – a B-vitamin which helps keep your hair and nails healthy. Sweet potatoes are an easy, healthy swap for white potato mash or chips.


Sweet potato is high in vitamins A and C and biotin – a B-vitamin which helps keep your hair and nails healthy.


Brimming with the antioxidant N-acetylcysteine, garlic packs more than a flavour punch. Why not try adding an extra clove to your next dish?


A sweet option that could top up your vitamin A and C levels. Shivaun says Vitamin C is an antioxidant vitamin, which aids skin elasticity, so it’s essential we get enough as we age.

Dark leafy greens

Along with vitamin C, leafy veggies – such as kale – contain vitamin A, another antioxidant that supports helping your body repair itself. Leafy greens could easily be incorporated into main meals, smoothies and salads. 


We all know salmon is a great source of omega-3, which may help regulate keratin production. Shivaun says it also contains biotin.


We all know salmon is a great source of Omega 3, which may help regulate keratin production.


High in beta carotene, which is used by the body to create vitamin A and vitamin C. 

Organ meats

Organ meats, such as liver, are nutrient powerhouses – full of Vitamin A, biotin and protein.


Shivaun says protein is essential when eating for healthy skin and hair – and eggs are a fantastic source. As a bonus, they also contain biotin and could be served in a number of ways.

Sunflower seeds

These little beauties are rich in zinc, a nutrient that helps produce the cells that create keratin and supports skin health. Zinc is especially helpful in treating teenage pimples and adult acne symptoms, so why not add some crunch to your day with these tasty seeds.


Sunflower seeds are rich in zinc, a nutrient that helps produce the cells that create keratin and supports skin health.

Healthy hair is made in the kitchen

Why not take the first step toward healthier hair and include some of these foods in your next meal? If you’re not familiar with how to prepare some of them, check out some online recipes and hacks to help you get started.


Shivaun Conn is an Accredited Practising Dietitian, Accredited Nutritionist and Certified Health Coach with particular interests in nutrition, lifestyle, executive health and health behaviour change.  

Dr Shreya Andric is a Fellow of the Australian College of Dermatologists with a wide breadth of general dermatology knowledge as well as specialist interest in areas of cosmetic dermatology, paediatric dermatology and genital dermatology, among others. 

Reviewed by the healthylife Advisory Board December 2021.


This article is for informational purposes only and does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice. If you have any concerns or questions about your health you should consult with a health professional.