The Proteins You Should Be Eating For Stronger Hair

I get asked all of the time how I am able to grow such long, healthy looking hair, and I definitely attribute it to my diet and eating high quality protein! Did you know that your hair is made mostly of protein? This is why getting enough high quality protein in your diet is a key factor to getting long, strong, and beautiful hair. I recommend getting the majority of your protein from animal products because these types of proteins are complete and highly bioavailable – meaning better results.

I recommend you choose organic, pasture-raised, grass-fed products as much as possible because these are definitely the highest quality proteins and you will get faster results by consuming them. Yes, this means these products will be slightly more expensive, but absolutely worth the extra cost.

Below lists the proteins you should include in your diet for stronger and healthier hair:


Chicken is super versatile and basically goes well with any vegetable combo! Chicken breast is of course a great option, but also try chicken thigh! Chicken thigh is juicer and has more flavor because it is higher in fat.


Turkey is a great high-protein source that you can add to a salad, or even eat alone for a high protein snack.


This definitely should be grass-fed beef, not only does grass-fed contain nearly double the nutrition as grain-fed, it also tastes about 100% better! I never really liked beef until I started eating high quality, organic grass-fed beef.


In my opinion, eggs are one of the very healthiest foods you can eat and are super versatile! You can use them to make both savory and sweet dishes. The yolks are where all of the vitamins and fat comes from, so try not to skip the yolks!

Egg whites

Egg whites are pure protein, zero fat. If you don’t love egg yolks, then egg whites are a great option for you. I like mixing egg whites with full eggs just to bulk up the meal.

Whey protein

Whey protein found in protein powders and protein bars or other supplements, can be an excellent source of protein. Just keep in mind that many products with whey protein can be overly processed, and you have to be sure to read up on the company first before purchasing. Again, look for brands that use grass-fed and that take care in how their products are processed.

When I make a protein smoothie, I love making it with high fiber fruits such as berries, plus veggies such as carrots, beet, and spinach. Try at home for yourself!


Ideally everyone would consume salmon at least a couple of time a week because it’s super good for you! It’s packed with protein but also heart healthy omega-3 fatty acids, vitamins, and other vital nutrients.

Think about it this way, if you ate salmon a couple times a week then you don’t have worry about taking those overly large fish oil pills everyday!


Cod is a whitefish that is packed with protein – a serving has around 25 grams of protein! I love baking cod and adding it to a bowl of mixed greens with olive oil on top.

Main takeaways..

There are certainly other good sources of protein, but the above tend to be the most readily available and easiest to cook up 🙂 Aim to get a serving of high quality protein at each meal for best results.

About the author: Sarah-Kate Rems is an Ivy league trained Board-Certified Family Nurse Practitioner licensed in California with an expertise in women’s health and preventative healthcare. She considers nutrition and exercise to be the basis of well-being and is a strong advocate for daily physical activity and maintaining a healthy diet. Sarah-Kate is also a co-founder of The Mindful Tech Lab.

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