Hair lacking in nutrients will not be strong and shiny. Conversely, dry hair is more prone to damage and breakage. The following foods can stimulate hair growth and help strengthen hair, reducing breakage.

Should Eat:

  • Omega-3 fatty acids found in salmon, tuna help stabilize the structure, provide moisture, and make hair strong and shiny. Eat fatty fish (such as salmon, tuna) twice a week to keep your hair moisturized and prevent dryness.
  • Eggs: a source of protein and biotin.
  • Berries: contain beneficial compounds and vitamin C that support hair growth. The antioxidants in berries help protect hair follicles against damage from harmful molecules (free radicals).
  • Spinach: rich in nutrients such as folate, iron, vitamin A, and C.
  • Sweet potatoes: provide beta-carotene. The body converts this compound into vitamin A. Vitamin A deficiency can lead to hair loss. However, it’s important to consume it in moderation.
  • Avocado: a source of healthy fats, vitamin E that stimulates hair growth. Like vitamin C, vitamin E is an antioxidant that helps prevent stress and neutralize free radicals.
  • Various nuts and seeds.


  • Foods high in carbohydrates: refined grains, pasta, etc.
  • Fish with high mercury content.
  • Fried foods, oily foods, and red meat

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