3 Nutrients you need to Eat your Way to Longer, Stronger Hair

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Let’s be real—everyone wants healthy, gorgeous hair that grows like a dream. While the right shampoos and serums can help, the real secret to luscious locks starts from within! That’s right—your diet plays a major role in how strong, thick, and shiny your hair is.

So, what should you be eating to keep your curls thriving? Let’s dive into three must-have nutrients for hair growth—and the tastiest ways to sneak them into your meals!

1. Biotin (aka The Hair Strengthener)

If your hair is feeling weak or shedding more than usual, your body might be craving more biotin! This B-vitamin is like a protein booster for your strands, helping to strengthen hair and prevent breakage.

Yummy Ways to Get More Biotin:

🥚 Eggs – Scramble them, boil them, or turn them into a fancy omelet. The yolks are gold for hair health!

🥑 Avocados – Creamy, delicious, and packed with biotin and healthy fats. Avocado toast, anyone?

🍠 Sweet Potatoes – Roast them, mash them, or turn them into fries—either way, they’re a biotin-loaded treat!

🌰 Almonds & Walnuts – Grab a handful for a crunchy snack or toss them in your morning oatmeal.

Fun Ways to Eat More Biotin:

• Make a smoothie bowl with bananas, almond butter, and chia seeds.

• Whip up sweet potato fries with a sprinkle of cinnamon for a healthy, hair-loving snack.

• Smash avocado on whole-grain toast and top with an egg for a double biotin boost!

2. Iron (aka The Growth Fueler)

Iron is like a VIP pass for your hair follicles—it helps carry oxygen to your scalp, keeping your hair growing strong. Not getting enough? You might notice thinning or excessive shedding (yikes!).

Iron-Rich Foods for Healthy Hair:

🥩 Lean Red Meat & Chicken – Iron from meat is the easiest for your body to absorb, so don’t skip that steak or grilled chicken!

🥬 Spinach & Kale – These leafy greens are packed with plant-based iron, making them a must-have for veggie lovers.

🍫 Dark Chocolate – Yep, you read that right. A little square of dark chocolate can actually help boost your iron levels!

🥣 Lentils & Chickpeas – Perfect for soups, salads, and even hummus!

Fun Ways to Eat More Iron:

• Make a power salad with spinach, chickpeas, and a zesty citrus dressing (vitamin C helps absorb iron!).

• Snack on dark chocolate-covered almonds—healthy and delicious!

• Cook up a hearty lentil soup or spicy chickpea curry for a cozy iron-packed meal.

3. Omega-3 Fatty Acids (aka The Shine Booster)

Want glossy, hydrated hair that flips like a shampoo commercial? You need omega-3s! These healthy fats nourish your scalp and keep your hair from becoming dry and brittle.

Omega-3-Packed Superfoods:

🐟 Fatty Fish (Salmon, Mackerel, Sardines) – The ultimate omega-3 source!

🌱 Chia Seeds & Flaxseeds – Tiny but mighty! Toss them into your smoothies, oatmeal, or yogurt.

🥜 Walnuts – Crunchy, tasty, and great for snacking on the go.

🍣 Soybeans & Edamame – A plant-based powerhouse for omega-3s!

Fun Ways to Eat More Omega-3s:

• Whip up a salmon avocado sushi bowl for a delicious, nutrient-packed meal.

• Sprinkle chia seeds into your yogurt or overnight oats for an easy omega-3 boost.

• Snack on walnuts and dark chocolate for a double dose of hair-loving goodness.

Feed Your Hair, Love Your Hair!

The secret to long, strong, and healthy hair isn’t just in your hair products—it’s on your plate! By adding biotin, iron, and omega-3s to your diet, you’re giving your strands everything they need to grow and glow. If this all sounds good and you would rather just take a daily multivitamin... trust me I get it! Sometimes its just easier to take a supplement and not think about it. We love Mary Ruths Liquid Multivitamin and you can get it here!

So go ahead—eat your way to your best hair ever!