Top 10 Health Foods for Hair and Scalp Health

At Milano Wigs, we believe beauty starts at the foundation, your scalp. While our wigs and toppers offer instant confidence, giving your natural hair and skin the nutrients they crave can boost long-term health. What you eat matters, especially when dealing with hair shedding, dryness, or thinning.

Below are ten foods that support a healthy scalp and strong strands from within.

1. Salmon

Omega-3s in salmon help reduce inflammation and improve blood flow, which supports active hair follicles and nourished roots.

2. Spinach

Rich in folate and vitamins A and C, spinach strengthens roots and supports the scalp's natural oil production. Low iron is also a common cause of shedding—and spinach helps with that, too.

3. Sweet Potatoes

Loaded with beta carotene, sweet potatoes encourage the scalp to produce sebum, a natural oil that keeps skin balanced and less prone to flaking.

4. Eggs

Biotin and protein make eggs a go-to for breakage prevention. These nutrients help build stronger strands and support natural shine.

5. Avocados

With vitamin E and healthy fats, avocados support scalp hydration and help defend against environmental stress that weakens hair over time.

6. Nuts & Seeds

These are packed with zinc and omega-3s, two nutrients that play a major role in hair strength and thickness. A small handful daily can go a long way.

7. Berries

Berries are rich in antioxidants and vitamin C, which your body uses to create collagen. Collagen helps keep hair flexible and strong at the root.

8. Lean Poultry

Iron and protein in chicken or turkey help your body make keratin—the main structural protein in hair. It's especially useful for women experiencing hair thinning due to low iron.

9. Oysters

Oysters are zinc-rich, which is essential for scalp balance and hair regrowth. Just one oyster gives you more than enough for the day.

10. Greek Yogurt or Kefir

Fermented dairy offers protein, B vitamins, and probiotics—all of which can influence hair growth indirectly through gut health and nutrient absorption.

Feed Your Roots, Inside and Out

Nourishing your hair isn’t just about what you apply topically, it's also about what you fuel your body with. These foods won’t just help your natural hair, they may also improve the health of the scalp beneath your wig or topper.

For more guidance on all things wigs & toppers, visit our WigTalk Blog to keep your scalp calm, cool, and collected.