Your Fall Diet Guide To Healthier Hair

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As much as we talk about external products that protect and grow your hair, it’s crucial to know what you can do internally to keep it healthy as well.

Our bodies are preparing for winter and a lot of us often become deficient in certain vitamins and minerals. Unfortunately, our skin and hair can suffer greatly. Luckily, there are foods out there that can give us what we’re missing.

We’ve made a quick guide to what you should be including in your diet this fall in order to make sure you maintain the health of your hair and body too!

Oats & Walnuts

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Oats are rich in fiber, zinc, iron, and omega-6 fatty acids. Super for healthy hair growth and combating breakage. Eat walnuts too! This nut contains biotin and lots of other B vitamins that will help improve your “keratin infrastructure” (what makes up your hair, skin, and nails).

Suggestion for breakfast: a bowl of oats topped with walnuts, strawberries, and cocoa nibs. All of these have great benefits that will benefit your hair and skin.

Oranges & Tangerines

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The vitamin C content in this citrus fruit makes it easier for our bodies to absorb other nutrients that are healthy for our hair. They also contain vitamin B12 which is known to help with hair growth, breakage, and slowing down the graying process!

Suggestion for a snack: a fruit salad with tangerines, guava, oranges, and strawberries.

Carrots & Sweet Potatoes


Our hair needs Vitamin A to stay moisturized and these two foods are packed with it. Incorporating them into your diet will help the glands on your scalp create “sebum” – a natural lubricant for the skin and hair. This is essential for people who suffer from a drier scalp!



This is what our hair is almost entirely made of! Protein is probably the most important for hair growth. All of our cells need protein for life. So, if we don’t consume enough, our bodies will cut off the supply to the hair follicles and pass it on to our tissues and muscles that need to repair and grow. 

Suggestion for lunch: a chicken/tofu stir fry with quinoa and veggies. Or, a sweet potato hash with eggs!



Spinach has lots of vitamins and protein in it, but it’s also an excellent source of iron. Hair fall is often caused by iron deficiency, so amping up your intake would help maintain full healthy hair. It also contains omega-3 acid, magnesium, and calcium which are great nutrients for hair care.

Vitamin D


Unless you live in a hot country all-year round, the lack of sun exposure means lack of vitamin D. Salmon, fortified orange juice, and mushrooms are all high sources of vitamin D that you can include in your diet to help stimulate your hair follicles. Not only will these save your hair from thinning, but your hair will continue to grow throughout the colder season.

Suggestion for dinner: a pan-seared salmon fillet with mushrooms, tomatoes, or sauteed spinach.

Have any tips on food for healthy hair that you can share with us? Have fun in the comments, give us some recipes, let us know what works for you!


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