DIY Hair Masks for Dry Frizzy Hair That Work

September 24, 2025

When it comes to hair care, most of us think about shampoos, conditioners, masks, or serums. While those are important, the truth is that healthy, strong, and shiny hair starts from within. Your diet plays a huge role in how your hair looks and feels.

If you’ve been searching for the best food for healthy hair, you’re in the right place. In this guide, we’ll walk you through the nutrients your hair really needs, the foods that provide them, and practical tips to bring them into your daily routine.

How Nutrition Impacts Hair Health

Hair is made up of a protein called keratin, and just like the rest of your body, it relies on nutrients to grow and stay strong. Your hair follicles go through growth cycles, and what you eat determines whether those cycles stay healthy or get disrupted.

When your diet lacks essential vitamins, minerals, or protein, the first signs often show up in your hair. You may notice thinning, dullness, frizz, or slower growth. On the other hand, when your body gets the right nutrients, your hair responds with shine, strength, and resilience.

That’s why focusing on nutrition for healthy hair is just as important as the products you use externally.

Key Nutrients for Healthy Hair

1. Protein & Amino Acids

Hair is made up of 95% protein (keratin), so it’s no surprise that protein is the number one nutrient for strong, resilient hair. When your diet lacks protein, your hair can become thin, dull, and prone to shedding because the body prioritizes other functions (like muscle repair) over hair growth.

Best food sources: Eggs (especially the yolk), chicken, fish, paneer, lentils, beans, chickpeas, soy, and nuts.
How much you need: On average, adults need around 0.8-1g of protein per kg of body weight daily.

2. Omega-3 Fatty Acids & Healthy Fats

Omega-3 fatty acids are known as “good fats” because they help regulate scalp oils, reduce inflammation around hair follicles, and add natural shine. They also improve blood circulation to the scalp, ensuring nutrients reach your hair roots.

Best food sources: Fatty fish (salmon, sardines, mackerel), chia seeds, flaxseeds, walnuts, and avocados.
Tip: If you don’t eat fish, plant-based options like flaxseed oil and chia seeds can still give you a good dose.

3. Vitamins A & C

Vitamin A: Essential for sebum production, the natural oil that keeps your scalp moisturized. Without enough sebum, your hair can feel dry and itchy.
Vitamin C: A powerful antioxidant that protects hair from free radical damage, plus it boosts collagen production (which strengthens hair) and helps your body absorb iron.
Best food sources:

Vitamin A: Carrots, sweet potatoes, pumpkins, dark leafy greens.
Vitamin C: Citrus fruits, strawberries, bell peppers, guava.

4. Biotin (Vitamin B7) & Other B-Vitamins

Biotin is often called the “hair vitamin.” It helps strengthen the hair shaft, reduce breakage, and improve hair texture. Other B-vitamins (like B12 and B6) are vital for red blood cell production, which carries oxygen and nutrients to your scalp.

Best food sources: Eggs, almonds, sunflower seeds, oats, whole grains, spinach.
Deficiency signs: Hair thinning, brittle nails, and dry skin.

5. Iron & Zinc

Iron: Crucial for transporting oxygen to your hair follicles. Low iron is one of the leading causes of hair loss in women.
Zinc: Supports tissue growth and repair, and helps oil glands around follicles work properly.
Best food sources:

Iron: Red meat, chicken, lentils, spinach, fortified cereals.
Zinc: Pumpkin seeds, cashews, chickpeas, oysters.

6. Vitamin E, Selenium & Antioxidants

These protect your hair from oxidative stress (damage caused by pollution, sun, or stress hormones). Antioxidants also slow down premature greying and help your hair maintain its natural shine.

Best food sources: Almonds, sunflower seeds, hazelnuts, spinach, seafood, and whole grains.

7. Hydration & Water

Dehydration directly impacts the scalp and hair. When your body lacks water, your hair becomes dry, brittle, and more likely to split at the ends.

Best sources: Drink 7-8 glasses of water daily, and add hydrating foods like cucumber, watermelon, and citrus fruits.

12 Best Foods for Healthy Hair

Eggs: Contain both protein and biotin, making them one of the most complete foods for hair growth. Easy to eat daily in boiled, scrambled, or omelet form.
Salmon: Rich in omega-3s, vitamin D, and protein. Improves scalp health and gives hair a glossy finish.
Spinach: A powerhouse of iron, folate, and vitamin C. Prevents hair shedding caused by low iron.
Sweet Potatoes: High in beta-carotene, which converts to vitamin A and helps prevent dull, dry hair.
Avocados: Provide healthy fats and vitamin E, which both nourish and protect the scalp.
Nuts (Almonds, Walnuts, Cashews): Packed with zinc, selenium, and vitamin B.
Seeds (Pumpkin, Chia, Flaxseed, Sunflower): Rich in omega-3s, vitamin E, and biotin. Great for topping salads, yogurts, or smoothies.
Berries (Strawberries, Blueberries, Blackberries): Vitamin C for collagen production, which strengthens hair shafts.
Greek Yogurt: Protein-rich and contains vitamin B5 (pantothenic acid), which improves blood flow to the scalp.
Carrots: Beta-carotene keeps scalp oils balanced. Crunchy snack with beauty benefits.
Lentils & Beans: Great for vegetarians; high in protein, folate, and iron to support healthy hair growth.
Oysters: One of the richest natural sources of zinc, which prevents hair thinning and promotes regrowth.

Sample Meal Plan for Healthy Hair

Here’s how you can build a simple diet around the best food for healthy hair.

Breakfast: Omelet with spinach + a slice of whole grain toast + fresh orange juice.
Snack: A handful of walnuts or almonds.
Lunch: Grilled salmon or chicken with quinoa and roasted vegetables.
Snack: Greek yogurt topped with berries and chia seeds.
Dinner: Lentil curry with brown rice + side salad with avocado and cucumbers.

Foods & Habits to Avoid

Some foods can undo your progress, no matter how many nutrients you eat. Try to limit:

Sugary foods: cause inflammation and damage collagen.
Highly processed snacks: lack nutrients and can lead to deficiencies.
Crash diets: rapid weight loss often leads to hair loss.
Excess alcohol & caffeine: dehydrate your body and scalp.

Lifestyle Tips to Boost Hair Nutrition

Stay hydrated: aim for 7-8 glasses of water daily.
Manage stress: stress is a leading cause of hair shedding.
Get enough sleep: helps the body repair and grow healthy cells.
Focus on gut health: good digestion ensures nutrients are absorbed properly.

Combining Diet with External Hair Care

Eating right is the foundation, but pairing good nutrition with smart external care makes results visible faster. Products like the REMM Frizz Fix Serum (for daily shine and heat protection) and the REMM Hair Rescue Mask (for deep nourishment) help maintain hair health from the outside while your diet works on the inside.

Conclusion

The secret to shiny, strong hair isn’t found in just one shampoo or serum … it’s on your plate. By including the best food for healthy hair in your daily routine, you’re giving your hair what it needs to thrive from the inside out.

Pair a nutrient-rich diet with smart products like REMM’s Hair Rescue Mask and Frizz Fix Serum, and you’ll have the perfect inside-out approach to truly healthy hair.

FAQs

1. Can supplements replace food for hair health?
Supplements can help if you’re deficient, but whole foods should always come first.

2. How long until I see changes in my hair from diet?
Usually 2-3 months, since hair growth cycles take time.

3. Can vegetarians still get all the nutrients for healthy hair?
Yes …. with enough plant protein, nuts, seeds, leafy greens, and whole grains.

4. Will eating healthy fix hair fall instantly?
Not instantly, but consistent nutrition improves strength and reduces hair fall over time.

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