Foods you should eat if you want healthy and beautiful hair

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Do you want healthy and shiny hair? Has your hair lost its shine due to dyeing, frequent blow-drying and the use of various styling tools? Do you have split ends?

You can avoid this situation by avoiding all of the above, but it's not entirely possible. Choose products that will suit your hair, and above all, start influencing the quality of your hair from the inside.

Some foods have a beneficial effect on the quality and strength of hair, and below we present the most important of them.


Salmon contains biotin, which is important for hair growth, protein, which will make your hair fuller, and fat, which will make it smoother. In addition, salmon is great not only for the quality of your hair, but also for your heart and brain activity.

Salmon is a nutritionally complete food, and one hundred grams of salmon contains as many as 200 calories, which are divided into proteins and fats. Salmon protein is also easy to digest and rich in beneficial omega-3 fatty acids.

Cultivating strawberries

Goji berries are particularly popular in a healthy diet, and they come to us from China - a country known for medicine and a holistic approach to health. They contain traces of minerals that are rich in vitamin C and are suitable for the synthesis of collagen, which is necessary for hair growth.
Cultivating strawberries. Photo: Vesiraja / Pixbay
You can eat them fresh, dried or in the form of juice, and it is recommended to consume them from 20 to 50 grams per day.


If you are not allergic to pollen, pollen can be a great source of nutrition for your body and hair. It contains l-cysteine, an amino acid that can reduce hair loss, and propolis, which helps hair growth. It has many other benefits for your body and can be enjoyed in many different ways.

Chia seeds

Chia seeds are becoming more and more popular among health food lovers, which is not surprising, since they are the best source of alpha-linolenic acid, a type of omega-3 fatty acid that plays an important role in the body's functioning. The lack of this acid is associated with unwanted hair loss, so we recommend that you regularly introduce chia seeds into the body.

Add chia seeds to your diet and your hair will thank you. Photo: Bruno Scramgnon / Pexels

Acai berries

They are known for their benefits for hair, which is why they are colloquially called beauty berries. They are rich in a mixture of fatty acids, antioxidants, vitamins and zinc that will give your hair exactly what it needs. They grow in the immediate vicinity of the Amazon River and must be frozen after harvesting. So they are good for the hair, and they also improve the cardiovascular system.

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