10 Vitamin-Rich Foods for a Healthier & Thicker Head of Hair

A healthy scalp and thicker hair require great care. Part of your regimen for maintaining gorgeous, shiny locks must include eating nutritious food. For some, this may sound expensive. After all, foods in the health aisle often cost more, but that is not the case here.

We will discuss natural foods that you will enjoy and can afford. We will also address why they are important to eat, as opposed to taking a supplement in the form of a pill. When it comes to healthy foods, the key nutrients you’re looking for Include:

  • Protein
  • Vitamins B, C, and D
  • Folic Acid
  • Calcium
  • Omega-3 Fatty Acids

Before introducing the foods and vitamins, do not be discouraged from seeing protein, and thinking you cannot be a vegetarian or vegan. After all, romaine lettuce has more protein per calorie than steak. Also, there are eggs, nuts, and even protein supplements derived from hemp. This is one of the few plants to offer a full amino acid profile. You’ll soon have a full head of thick and full hair.

10 Foods That Boost Scalp & Hair Health

We’ll now take a look at some of the best foods for healthy hair:


You heard it here first. Bacon is the super food for the hair you’ve dreamed it could be. Granted, there are some drawbacks, such as how it can make you thirsty – for even more bacon!

In all seriousness, while your bacon intake should not exceed 4 oz at a time, and is high fat, it is also an incredible source of Vitamin B, protein, and zinc. Zinc, according to the University of Maryland Medical Center, aids your body in cell protection, namely ridding it of free radicals. This helps keep your hair and scalp looking and feeling great.


We recommend wild-caught sockeye salmon, which has a deep red color, mostly to err on the side of natural foods. Having said that, farm-raised salmon will also do the trick, and some people prefer it because the fish has a fuller body, allowing for easier cooking in some cases while not robbing you of the nutrients you need.

When you enjoy a salmon dinner, you are enriching your cells with omega-3 fatty acids, as well as protein and Vitamin D, the latter of which helps the skin maintain its youthful glow. Much like zinc, it gets rid of free radicals, and eating salmon is a fantastic way to get Vitamin D, particularly for those who do not get enough sun, or simply prefer not to be outside very often. Don’t forget that too much sunlight can cause dry hair.

Dark Leafy Vegetables

When serving salmon, a great complement to the meal, as well as stronger hair, is leafy green vegetables, such as that romaine lettuce mentioned earlier, as well as kale, spinach, and broccoli.

Along with bringing high doses of fiber, which is part of a well-balanced diet, and has proven to fight cancer, they offer the fantastic combination of Vitamins A and C, which, in tandem, will create sebum.

Sebum moisturizes your scalp and hair and acts as a natural conditioner that will provide you with the shine, as well as the body, thickness, and growth. And what’s great is that there is an assortment of foods to choose, as well as various ways to “sneak” them into snack foods, like brownies and cookies.


Healthy hair requires not only the protein that eggs offer, but also biotin and Vitamin B. Shiny hair with a rich luster can be obtained by the many nutrient benefits of biotin, which is why some shampoos add it into their formula.

Vitamin B is normally associated with energy and vitality, as it should. However, that vitality is not merely found internally. It radiates out – physically – and is seen in one’s hair, as well as their skin and nails. Like the vegetables noted earlier, eggs are included in so many foods that we make, but they are also great by themselves and can be hard-boiled, fried, or part of an omelet full of some of the foods on this list.


Carrots are a fantastic food because of how easy they are to take with you That versatility alone makes them a great snack, but don’t overlook them being a strong source of beta-carotene, also known as Vitamin A. Vitamin A is great for your eyesight, but it also aids in the production of sebum oil.

Just like dark leafy vegetables, carrots will allow your body to have the natural conditioner it needs to support a healthy and strong head of hair that will grow nicely while also allowing you to put your best face forward.

Also, it should be noted that Vitamin A is a fat-soluble vitamin. That means that if you take more than your body needs, it will be processed by your liver. When taking a supplement, it’s not uncommon to have too much of a vitamin or mineral, but when eating carrots and other crunchy vegetables, it’s much less common.


Lentils, like many legumes, are rich in folic acid, which many parents know is an essential nutrient when having a baby. The reason for this is because folic acid allows oxygen to flow well between cells, including to the scalp and hair.

Another great thing about lentils is that if you don’t prefer meat, they are a great source of protein and Vitamin B, as well. This will not only aid in assisting with giving your hair the gorgeous shine and full body you want but provide you with the energy you need throughout the day.

Cottage Cheese

Another excellent source of protein is cottage cheese. Not only is it a fantastic low-fat food that many people love, but it’s also rich in calcium.

Most people think of the health of their teeth and bones when it comes to calcium, but it’s also a nutrient that can brighten the dullness many people have in their hair color, particularly as they get older.

This can be seen in older men and women whose gray hair is still vibrant in a way that offers a look of youthful vitality. While most think of hair color as the defining feature, having calcium will provide the bounce, fullness, and shine that really make the difference.

Green Peas

Aside from being affordable, incredibly easy to make, and easy to store long-term, green peas are extremely dense in crucial vitamins and minerals. This includes zinc, iron, and Vitamin B.

Over 40 years of research has found that some people experience hair loss because of an iron deficiency. So by eating your peas (maybe with some carrots), you can fight unnecessary hair loss while also bolstering up your locks so that they outshine their old selves.

Like carrots, peas are also easy to travel with because they can be eaten raw or cooked. Unlike carrots, if you want to boil them, they can be made very quickly.

foods and vitamins for healthy-looking hair

Bell Peppers

A favorite “good hair” food for many are bell peppers. Along with being tasty and refreshing, they are extremely rich in Vitamin C. In fact, one pepper can provide 400% of your daily allowance, and since it is a water-soluble vitamin, your body will easily dispense of what it cannot absorb.

What makes Vitamin C so important for your hair and scalp is that it promotes the production of collagen. This prevents hair breakage while also aiding in having fuller, healthier skin that will be less prone to wrinkles.

Best of all, bell peppers go with just about any meal. They can be diced and added to pasta sauce, sliced and eaten raw, or sautéed in a stir-fry.


The last food we will discuss is the walnut. Nuts are great in general. Not only are they calorie-dense, which is if you are very active, but they also provide protein to the body.

Walnuts stand apart, though, because they offer omega-3 fatty acids, biotin, Vitamin E, and copper.

Copper is listed on many beauty websites as helping prevent hair damage and wrinkles. Additionally, copper is a key component to ensuring that your hair, eye, and skin pigmentation remain rich and attractive. Vitamin E is an essential antioxidant that helps repair damaged cells. This will help your scalp and hair remain strong and healthy.

These are not the only foods that will help to prevent the loss of hair, but if you built meals around them, you would maintain a very healthy diet. For readers thinking that supplements will do just as well as these all-natural foods, we would like for you to consider that vegetables are not only rich in the known vitamins and minerals, but also in phytonutrients that have yet to be fully discovered.

Contrarily, when you take a pill that states it is good for your skin and hair, you will want to also consider that these nutritious foods offer what that simple pill does not. There are the many benefits that come with these choices, which (and we cannot stress this enough) includes bacon.

Always wash your hair and scalp with a natural product, such as the highly rated Christina Moss Naturals Shampoo. After all, you need to take care of your hair through diet and external care.

Here are some home remedies that thicken fine hair.