Feed Your Way To Healthier Hair


We all want it: lush, bouncy, shiny healthy hair- the type you see in almost every shampoo commercial…hair so good the models dance around swishing and swinging their hair around like in a euphoric state (um yes please!) Although the pros have a lot to do with that insane hair you see in ads for brands like Panteen…there is a lot you can do at home to make your locks lush, strong and more vibrant.  Healthy hair = sexier hair!

I prefer to get my vitamins naturally from foods whenever I can, but sometimes I fall short in a few areas, so I add supplements.  I break it down below!  Always consult with a doctor before adding a supplement to your daily routine!



Here is what you should be eating daily to up your hair game (these foods will also do wonders for your skin and nails!)


Iron and Zinc

Iron and Zinc both help hair follicles grow and aid in skin renewal and repair.  They basically help your body produce more hair (in areas you want it) and grow it faster.
Iron can be found in red meat-obviously- and in non meat sources like soybeans, lentils and spinach.  It’s also a good idea to pair iron rich foods with vitamin C to boost absorption.  Foods like an orange, or grapefruit are great choices.  A spinach salad with orange slices and sliced steak is a vitamin C/Iron powerhouse!
Oysters are very high in zinc, and I happen to LOVE them, so its good to know that my $1 oyster night habit is helping me achieve mane perfection too!


Vitamin D

Many studies have found that vitamin D can help activate hair growth.  Few foods contain it naturally, and yes, we do get vitamin D from the sun, but it probably not a great idea to sit in the sun all day just to get your fill of the vitamin.  If you do that, you risk higher chances of a sunburn and sun damage, which we do not want! The best option is to take a vitamin D supplement daily OR drink some dairy free milk products!
A lot of milk products (almond milk being my favorite) have vitamin D added to them because it helps your body absorb calcium. So drinking a cup of unsweetened almond milk will get you lots of calcium AND vitamin D all in one! Easy!



Protein is SO important for many reasons.  It is the building blocks of your entire body and it promotes cell growth and repair—not just in your muscles, but for your hair strength as well!  You should aim to eat at least 3-4 ounces of lean protein 3 times a day for optimal muscle repair and hair strengthening.  My favorite sources of protein are chicken breast, lean steak, white fish and salmon.  AND salmon has an extra positive for your hair….



Omega-3 Fatty Acids

Fatty fish (like salmon) are great for hydrating your hair.  Eat salmon, or another fatty fish, at least twice a week for hydrated hair, heart health and a happier mood (Omega-3’s have been shown to help people struggling with depression).  I also take an Omega-3 supplement daily.  I find it keeps my skin balanced and also helps with inflammation within my body and on the surface of my skin.
Walnuts and chia seeds are a great source of Omega-3’s too, so sprinkle them into your oatmeal or yogurt!



Biotin, a B vitamin, is well known for making hair and nails strong, and that’s for good reason!

Eggs are rich in this Biotin and can help your hair grow stronger and healthier.  Eggs are also full of so many great nutrients, so don’t shy away from them!  They are super easy to make any time of the day, which is a win-win. Not so into eggs or are you a vegan?  Almonds and other nuts have a good amount of biotin. I also take a biotin supplement daily, because sometimes I just don’t get enough daily from the foods I eat.


So pay attention to what you choose to eat- so much of what you put into your body works to benefit you inside and out, so make smart choices!  You’ll be on your way to shampoo commercial status in no time 🙂

Xo Katrina

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