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Nutrition Talks

The Best Foods
For Your Hair

Helen Revery
Celebrity Hairstylist & Founder

Your hair is speaking. Are you listening?

A barometer for internal wellbeing, the hair acts as the key communicator to let you know just what might be missing from a nutritional standpoint. The hair follicle is one of the most metabolically active functions in the body—always creating new life and moving through growing cycles. Thinning hair, breakage, and even dandruff can be linked to nutrient deficiencies. That’s why (literally) feeding your follicles nutrients to support healthy hair is critical to keep the scalp ecosystem healthy and happy.

The concept is simple: introduce the right nutritional elements to set yourself (and your strands) up for success, however you may define that. Fostering a baseline understanding of the key nutrients—and the foods that will get you there—will make a visible difference in how you move through the world. Your hair is literally asking for it.

We’ve done the hard work to create a ‘cheat sheet’ for your next grocery trip. We see lots of bowls, soups, and smoothies in your future. You’re welcome.

Need some inspiration? We’re drooling over this Glowing Rainbow Macrobiotic Bowl recipe from EatCleanWithSarah

Nuts and Seeds

Truly nutrient-dense, nuts and seeds contain various levels of vitamin E, selenium, and omega-3 fatty acids—all great for preventing hair loss. Quinoa deserves special recognition for its status as a ‘complete protein’ with high hydrolysed protein content that can seal split ends. Sesame seeds are a great source of magnesium, a mineral key to cell growth and known to alleviate hair loss associated inflammation.

  • Almonds
  • Flax Seeds
  • Chia Seeds
  • Quinoa
  • Sesame Seeds

Whole Grains 

Here’s the deal: processed grains (think white flour) contain only 60% of their original content. Unprocessed whole grains, on the other hand, contain wheat germ and bran, which offer a healthy serving of manganese, zing, magnesium, and then some. Note that brown rice contains silicon, a mineral known for preventing hair thinning and improving circulation.

  • Oats
  • Brown rice
  • Farro
  • Buckwheat


Yes, we made a full section dedicated to the love of our life, avocado. Boasting monounsaturated fats, Omega-3, vitamin E+B, fatty acids, protein, this healthy fat is an Act+Acre dietary favorite. On toast, in our hair (it makes a great mask,) in a smoothie—we’re smitten.


Hair is made of protein, which is why a protein-rich diet leads to a strong and healthy mane. Brittle, dry, and weak hair is a telltale sign that you’re lacking protein. Maintaining a steady flow of pure protein—plant-based or through meat—makes a visible difference.

  • Legumes: lentils, chickpeas, black beans
  • Tofu
  • Nutritional Yeast
  • Spirulina
  • Potatoes
  • Eggs

Leafy Greens

All the vitamins and minerals from the great process that is photosynthesis. Leafy greens are rich in antioxidants, which combat the free radicals that disrupt the scalp’s natural collagen supply and protect against hair damage.

  • Kale
  • Spinach
  • Collards

Cruciferous Vegetables 

More broccoli please”—a phrase preteen you never thought you’d say Folate, a friend of the cruciferous vegetable, is responsible for healthy cell growth and levels out cortisol (the stress hormone. As the hair growth cycle is energetically dependent, folate keeps red blood cells circulating with oxygen and vitaminals during the fact, promoting sustained growth.

  • Brussels sprouts
  • Broccoli
  • Bok Choy


Yes to berries. Berries are rich in vitamin C and B, which feed the hair follicles, promote blood circulation, and deliver oxygen to the cells. Think: reduced hair loss, supported growth, and graying prevention.

  • Strawberries
  • Raspberries
  • Blueberries
  • Blackberries

Get Spicy 

Your spice cupboard is magic. Pure as a dried plant can be, spices capture the essence of powerful plants that can give your hair the support it needs.

  • Cloves: flavonoids extend growth phase of follicles
  • Coriander: vitamin K, C, and A meet to strengthen hair roots and prevent loss
  • Cumin: rich in omega-3
  • Cinnamon: boosts blood flow, supports hair growth, and
  • Black pepper: improves digestive functions, encouraging full absorption of nutrients

The Essentials are packed with key nutrients pulled from plant powerhouses like moringa and baobab leaf. Paired well with a diet rich in fiber, healthy fats, and greens.

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