While there are many fantastic products you can apply topically to help keep your hair strong, healthy, and shiny, true hair health starts on the inside. While genetics play a role in how thick and fast your hair grows, your diet can also contribute. When you fuel your body with the right vitamins, minerals, and nutrients, your scalp and hair get the nourishment they need to thrive.
Read on to learn about the most essential nutrients for the healthiest hair and the best vegan sources.
Key Takeaways
Essential Nutrients for Vegan Healthy Hair & to Prevent Hair Loss
If you’re trying to restore moisture and shine to damaged hair, or you simply want to maintain and support good hair health and growth, there are some essential nutrients you should focus on. Trying to keep track of so many different nutrients can feel overwhelming, but it’s easier than it seems at first glance. Many foods contain multiple nutrients and are easy to work into your diet!
The essential nutrients for hair health and growth include:
Nutrient Dense Foods for Healthy Hair Growth Cycle
You should focus on maintaining balanced, varied, healthy eating habits overall. That said, if your goal is to support and improve your hair, there are a few key foods you should incorporate into your regular, everyday routine:
- Spinach. Widely known as a “superfood,” spinach is beneficial if you're looking for hair-healthy ingredients. It contains iron, which prevents iron deficiency; vitamins C, which supports iron absorption, vitamin A and E, and biotin for healthy skin and hair. All of these work to strengthen hair follicles and keep your hair soft, shiny, and strong.
- Chickpeas. Chickpeas are versatile and incredibly healthy, boasting solid amounts of protein, iron, and zinc to help support your hair. Chickpeas are delicious in salads, make a great crunchy, roasted snack, or turn into a creamy and delicious homemade hummus.
- Sweet Potatoes. Sweet potatoes are not only incredibly healthy but also quite versatile. You can bake them, roast them, mash them, and so much more. They’re a fantastic side dish; you can season them however you like.
- Almonds. High in biotin, vitamin E, and protein, almonds are a fantastic, versatile snack that can be made into butter, granola bars, and more.
- Pumpkin Seeds. Pumpkin seeds boast iron, zinc, and biotin for your healthy hair needs but are also relatively high in protein.
- Quinoa. A delicious alternative to rice, quinoa offers protein, iron, and zinc to help support healthy, shinier hair and thicker hair.
- Tofu. A vegan staple, tofu is an excellent and versatile source of protein for collage synthesis. With so many different ways to cook and prepare it, it's easy to add to your daily routine. Soy also contains a compound call genistein, which stimulates collagen production.
- Avocados. Rich in vitamin E and biotin, avocados are another versatile ingredient that offers excellent benefits when consumed daily.
- Walnuts. Walnuts come with protein, zinc, and a good amount of omega-3 fatty acids. Many find that regularly consuming walnuts adds a lovely shine to their hair while helping to keep it strong and healthy.
Hair Healthy Meals on a Vegan Diet
While figuring out the best way to incorporate these hair-healthy staples into your vegan or vegetarian diet may feel daunting, the good news is that many of them complement each other.
Here are a few meal ideas that are healthy, delicious, and support healthy, strong, shiny hair:
- Spinach and chickpea salad. With spinach and chickpeas as the base, you can add your choice of additional vegetables or greens. Toss it in a vegan dressing, or make your own with olive oil, garlic, lemon juice, and seasoning!
- Sweet potato and black bean tacos. This combination makes for delicious taco filling; you can add spices, greens, and other toppings. You can also opt for various taco shell flavors to mix it up.
- Avocado and quinoa bowl. These two hair-healthy ingredients make the perfect base for a delicious, high-protein meal. Add additional veggies such as tomatoes, onions, cilantro, bell peppers, and more.
Almond and spinach smoothie. You can add a handful of spinach to almost any smoothie without compromising its taste. Pair it with almonds, almond butter, and/or almond milk for a sweet, nutty, powerhouse smoothie high in protein and working wonders for hair health.
Pumpkin seed and tofu stir-fry. This high-protein powerhouse is perfect for post-workout recovery or an excellent mid-day energy boost. You can add a plethora of healthy greens, whole grains and veggies and season them to your liking. Sesame and soy sauce are good options here, but you can use any sauce of your choosing.
Walnut and avocado salad. Pair this combo with a handful of mixed greens, including spinach, for an omega-3 boost like no other. Add some cherry tomatoes, red onions, and any other veggies of your choice for a delicious, crunchy salad perfect for any time of day.
FINAL THOUGHTS
Whether you love a short, low-maintenance look or are proud to sport long, luscious locks, hair health starts from within. The foods listed here are common and versatile vegan staples that make great snacks, side dishes, main courses, and more, as well as provide many health benefits!
You don't need to eat all of these things every single day on your plant based diet. You can choose a few of your favorites and work them into your regular rotation of foods and recipes. Or, you can mix it up and eat different things from the list each day. Start with the suggested meals and go from there—use them as inspiration and put your own spin on them.
Ultimately, the most important thing is to stay consistent. Once you work these things into your regular diet, you’ll undoubtedly see a difference in your hair. You may notice less of it falling out, it may become more naturally shiny, or you could see it growing faster!
