ok so idk about u but I’ve def had those “WHY is my hair falling out like this??” moments. like brushing and suddenly ur whole sink is covered in strands not cute.
I started freaking out a lil ngl, but then someone told me it could be from not eating right, and I was like wait what?? I thought hair stuff was all about shampoos and oiling lol.
turns out, what you eat REALLY matters for hair growth and thickness. your hair literally needs vitamins and protein and all that to grow and not look like straw.
so here’s a list of foods that actually help (and yes I tried some of these and my hair got way better over a few months):
1. Eggs
eggs are like a whole package for hair. they got protein and biotin, both super important for hair growth.
protein = builds the hair strand
biotin = helps hair grow faster & stronger
I started eating like 4-5 eggs a week and my hair breakage def slowed down.
2. Spinach (and leafy greens)
spinach has iron and vitamin A which helps keep the scalp healthy. if you’re low on iron, your hair can literally stop growing or start falling like crazy
also good: kale, methi (fenugreek leaves), collard greens etc
but tbh I just throw spinach in a smoothie and call it a day lol
3. Fish (like salmon or sardines)
these are full of omega-3 fatty acids which help your scalp stay hydrated and not dry & itchy. also helps with shiny hair ♀️
not gonna lie tho I don’t love fish so I just take an omega-3 supplement sometimes
4. Nuts & Seeds
almonds, walnuts, flaxseeds, sunflower seeds, all that good stuff. they got vitamin E, zinc, and fatty acids.
zinc helps with hair repair and prevents shedding
vitamin E = shiny & smooth hair
just don’t eat the whole bag at once (I did and got a stomach ache lmao)
5. Sweet Potatoes
these are rich in beta-carotene, which your body turns into vitamin A. helps with faster hair growth and keeps your scalp healthy.
plus they taste good roasted
6. Avocados
avocados have healthy fats + vitamin E. they also help moisturize your scalp from the inside. I eat it on toast or in salad, but sometimes they’re $900 each so yeah
7. Beans (like lentils, kidney beans, chickpeas)
beans are packed with plant protein, zinc, iron, and even biotin. if you’re vegetarian or don’t eat a lot of meat, beans are your BFF for hair.
plus they’re cheap and easy to cook. I eat dal almost everyday now lol
8. Berries
they got vitamin C, which helps your body make collagen. collagen is like the structure that holds your hair together. also helps with iron absorption.
tbh any berries help — strawberries, blueberries, whatever’s in season (or frozen)
9. Greek Yogurt / Curd
high in protein and has something called vitamin B5 (pantothenic acid), which supports blood flow to the scalp.
I eat curd with lunch almost daily and my hair got way stronger over time (also helps with digestion so win-win lol)
10. Water
ok not a food but listen — if you’re dehydrated, your hair will feel dry, look dull, and break easier. I started tracking my water intake and honestly… big difference.
if your pee is neon yellow, ur probably not drinking enough
Final Thoughts (don’t expect magic overnight tho)
so yeah, hair growth doesn’t happen overnight. you’re not gonna eat one egg and wake up with Rapunzel hair lmao. but if you start eating these foods regularly, give it like 2-3 months, and you’ll start to see real changes. less hair fall, thicker strands, shinier hair.
also – sleep matters. stress messes with hair too. and don’t forget to massage your scalp sometimes, even with just fingertips. gets the blood flowing.