Struggling with hair loss or dull, thinning strands? The secret to thick, shiny hair isn’t just in your hair care routine—it starts with the right nutrition. Certain nutrient-rich foods can strengthen hair follicles, promote growth, and add natural shine by providing essential vitamins and minerals.
Dr. Eric Berg, who has over 13M followers on YouTube, recently shared the six foods you should add to your diet if you want to nourish your hair from the inside out and get “thick, shiny” locks. According to him, probiotic foods, cod liver oil, and egg yolks are some of the best options. Read on to find out more!
1. Probiotic foods
Dr. Berg recommends probiotic powerhouses such as kefir, sauerkraut, and kimchi "because you want to start building up your gut microbiome" for healthy strands.
"Biotin can come from the diet, but it can also come from your own gut microbiome. Your good bacteria make biotin, and one side effect of antibiotics is a problem with your hair, and that's because certain microbes are no longer there or they're in smaller amounts, and they're just not making enough biotin," highlighting the lesser-known downside of not taking care of your gut. "There's a huge connection between some alteration in your gut and problems with your hair," he reveals. Noted!
2. Liver
Liver is another excellent food for hair growth. Although many people are not fond of its taste, the essential nutrients it contains can support strong, healthy hair. "Start consuming liver in your diet [because] liver has copper," Dr. Berg notes.
It also has biotin (vitamin B7), which plays a key role in keratin production and strengthens hair while promoting growth. It's also one of the best sources of heme iron, the most absorbable form, which helps deliver oxygen to hair follicles. The more you know!
3. Egg yolks
While egg prices have increased, it's still a good idea to regularly consume them if you can. The healthy fats in egg yolks and other essential nutrients like vitamins A, D, and E nourish the hair follicle, support scalp health, and reduce oxidative stress that can contribute to hair fallout.
“You have this great biotin that’s in the yolk," Dr. Berg says, and also suggests to keep the yolk a little bit runny to reap its full benefits.
4. Cod liver oil
Cod liver is abundant in omega-3 fatty acids. These healthy fats reduce inflammation in hair follicles, improve scalp circulation, and support hair density and growth.
“I personally like cod liver in cans,” Dr. Berg says. “That will give you the omega-3 fatty acids, the vitamin D, the vitamin A, and there’s some copper in there as well because it's a liver, and that's where a lot of nutrition is concentrated."
5. Organic foods
Although pricey, the health benefits of choosing organic are definitely worth it, even for hair health. Dr. Berg says, "Because glyphosate in the Roundup Ready is very, very damaging, it creates a deficiency in the soil and also in your body if you are consuming it. You might say 'I only eat non-GMO food,' Well, did you know that wheat is sprayed with this glyphosate as something to dry it out?" he asks, adding that "if you eat organic, you're not going to get this glyphosate." Noted!
Additionally, eating organic means reducing exposure to hormones and antibiotics found in non-organic meat and dairy, which can disrupt hormone balance and potentially contribute to hair loss.
6. Trace minerals
Trace minerals like zinc, iron, selenium, copper, magnesium, and silica are crucial for hair growth. They can help tissue repair, regulate oil production, reduce scalp inflammation, and reduce breakage.
"Trace minerals are really important to get copper, zinc, [and] get everything in the right ratios," he says.
