7 Foods That Aren’t Helping Your Hair And 9 Natural Picks That Support Growth and Prevent Shedding

If your hair feels thinner, weaker, or just isn’t growing like it used to, your diet could be playing a bigger role than you think. While hair care products help from the outside, real hair health starts from within. Certain foods can actually sabotage your strands, while others provide the nutrients your scalp and follicles need to thrive. Let’s start with what to skip—and then dig into the natural options that can actually support stronger, shinier, fuller hair.

1. Sugary Cereals

Sugary cereals might start your day with a sweet kick, but they do your hair no favors. Laden with refined sugar and lacking protein, these common breakfast choices can lead to blood sugar spikes. The sudden rise and fall of blood sugar can disrupt your hormones, contributing to hair thinning over time. While they may taste delightful, the nutritional value is minimal, and their impact on your hair is less than desirable. Choose wisely, as what you eat can directly influence the health and vitality of your locks.

2. Diet Soda

Many reach for diet sodas thinking they’re a healthier alternative, but beware. Artificial sweeteners like aspartame have been linked to hair loss in some studies. While the science is still evolving, consider the zero nutrient content. These bubbly beverages might quench your thirst, but they offer little in terms of nourishment. For hair that flourishes, it’s better to seek hydration in more beneficial forms. Consider other options that support rather than detract from your body’s natural processes and hair growth.

3. Fried Fast Food

Fried fast food is a quick fix for hunger, but it’s not doing your hair any favors. Loaded with excess oils and trans fats, these foods can clog hair follicles. This obstruction promotes inflammation, a condition that hinders healthy hair growth. While the taste might be tempting, the damage to your hair might not be worth the indulgence. Opt for meals that nourish rather than negatively affect your body. Your scalp and follicles will appreciate the healthier alternative.

4. White Bread and Pasta

White bread and pasta, staples in many diets, might be more harmful to your hair than you think. Composed of refined carbs, these foods can cause insulin levels to spike. Elevated insulin may trigger increased androgen production, which can lead to more hair shedding. While they might be comforting, it’s wise to moderate their intake if hair health is a priority. Consider incorporating whole grain options, which provide better nutritional support for maintaining thick, healthy strands.

5. Alcohol (in excess)

Enjoying alcohol in moderation is often part of social events, but excess consumption can have adverse effects on hair. Alcohol depletes essential minerals such as zinc from the body. Zinc plays a crucial role in hair strength and regrowth. Overindulgence can leave your hair weaker and more prone to damage. If maintaining luscious, strong locks is your goal, it’s wise to limit alcohol intake, ensuring you retain the nutrients necessary for healthy hair.

6. Candy and Baked Goods

Candy and baked goods are sweet treats that, unfortunately, offer little more than temporary pleasure. High in sugar and low in essential nutrients, they contribute to inflammation. This inflammation can affect the scalp negatively, impairing hair health. While these treats are delightful, moderation is key to keeping your hair healthy and strong. Seek out snacks that provide nutritional benefits, allowing you to enjoy both taste and hair vitality.

7. Too Much Tuna or Swordfish

While seafood is often heralded for its health benefits, excessive consumption of tuna or swordfish can be detrimental. These fish are high in mercury, which can disrupt the balance of selenium and zinc in your body. Both minerals are vital for maintaining thick, healthy hair. While moderation is crucial, diversifying your seafood choices can ensure you reap the benefits without the drawbacks.

8. Eggs

Eggs are a breakfast staple that offer so much more than just a satisfying meal. Packed with biotin and protein, they are essential for hair structure and strength. These nutrients support hair follicles, promoting healthy growth from the root. Incorporating eggs into your diet can lead to stronger, shinier strands. Enjoy them in various forms, knowing they are nourishing your hair from the inside out.

9. Salmon

Salmon is a powerhouse when it comes to supporting hair health. Rich in omega-3 fatty acids, it nourishes the scalp and keeps hair follicles hydrated. This hydration is crucial for maintaining healthy, glossy hair. Including salmon in your diet can lead to positive changes in the texture and shine of your hair. Enjoy its rich flavor while knowing you’re doing wonders for your hair’s well-being.

10. Spinach

Spinach is not only a versatile green but also a boon for hair health. Packed with iron, folate, and vitamins A and C, it supports proper follicle function. These nutrients help keep hair thick and healthy by providing the necessary support to hair cells. Including spinach in your meals can lead to stronger strands and a healthier scalp. Enjoy it in salads, smoothies, or as a cooked side.

11. Pumpkin Seeds

Pumpkin seeds might be small, but they pack a punch when it comes to hair health. Rich in zinc, they assist with cell repair and hair tissue growth. This mineral is vital for maintaining strong and healthy hair. Snacking on pumpkin seeds is an easy way to support your hair from within. Include them in your diet for a crunchy, nutritious boost that your hair will thank you for.

12. Avocados

Avocados are creamy delights that offer more than just taste. Full of healthy fats, they also contain vitamin E, which improves scalp circulation. This circulation supports healthy hair growth, ensuring your strands remain strong and vibrant. Whether spread on toast or blended into smoothies, avocados are a delicious way to nourish your hair. Enjoy the benefits of this fruit by including it in your diet regularly.

13. Greek Yogurt

Greek yogurt is a creamy treat that supports hair from the inside. High in protein and vitamin B5, it may improve hair elasticity and reduce thinning. These nutrients work together to strengthen hair and prevent breakage. Including Greek yogurt in your diet can lead to noticeable improvements in the health and appearance of your hair. Enjoy it as a snack or breakfast for a nutritious boost.

14. Sweet Potatoes

Sweet potatoes are not only delicious but also beneficial for hair health. They are a top source of beta-carotene, which converts to vitamin A in the body. Vitamin A is great for scalp health and preventing dryness. Enjoying sweet potatoes regularly can lead to healthier, more vibrant hair. Whether roasted, mashed, or baked, they add a nutritious punch to your meals.

15. Lentils

Lentils may be small, but they are mighty when it comes to nourishing hair. Rich in iron and plant protein, they help build strong strands from the root. These nutrients support the growth of thick, healthy hair. Incorporating lentils into your diet can lead to noticeable improvements in hair strength and texture. Enjoy them in soups, salads, or as a hearty side dish for a nutritious boost.

16. Berries

Berries are not only sweet treats but also packed with nutrients that support hair health. Rich in antioxidants and vitamin C, they help the body produce collagen and absorb iron. These two elements are key players in promoting hair growth and strength. Including a variety of berries in your diet can lead to shinier, healthier hair. Enjoy them as a snack, in smoothies, or as a topping for yogurt.