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The trick to beautiful hair is a little Peanut Butter every day

Estimated reading time: 2 minute(s)

We all want shiny, strong, thick beautiful hair, but did you know that the food you eat has a strong impact on how your hair looks? So, before you go spending lots of money on shampoos and other hair products, take a look in your pantry.

Can I tell you a secret? I haven’t used shampoo to wash my hair in 20 years! I simply rinse it with water in the shower. Over time I’ve noticed how my scalp has gotten used to this chemical-free way of washing and it doesn’t need anything else.

Diet for good hair 

I also try to include certain foods in my diet to strengthen my hair, prevent hair loss, and grays, and make it shiny and soft. My favorite food is peanut butter, it has everything:

  • Thanks to its high content of magnesium and vitamin E, it makes hair follicles stronger.
  • It is also rich in biotin, the vitamin responsible for the health and growth of hair.
  • Its Omega 3 fatty acids prevent hair loss and help thicken hair.
  • The antioxidants in peanuts improve hair quality.
  • It has a high protein content, vital for good hair.

Have you tried this peanut butter yet? It’s my favorite, there’s nothing like it (and I’ve tried hundreds). It has an intense flavor yet creamy texture that’s easy to spread, not to mention its size! Need ideas on how to include more peanut butter in your diet? Check out this post with tons of peanut butter recipes.

Proteins for your hair 

Hair is made up of mostly protein which is why we should make sure that our diet is high in this food group, in order to nourish the hair fiber. My advice: try to have a portion of high biological value proteins in all your meals. This could be a spoonful of peanut butter, a portion of meat, fish, broccoli, or egg, a handful of nuts, or a yogurt.

Eggs, another superfood 

Not only is it high in protein content, but eggs also stimulate the production of collagen. Collagen is another type of protein that is already found in hair, but over time the amount of collagen decreases, making the hair fragile and brittle.

Did you know you can eat eggs every day? 

The composition of an egg has many more vitamins that are ideal for beautiful hair. Take note: Vitamins A and D, carotenes, lutein, selenium, and zinc


This B vitamin can be found in chicken liver, calf liver, eggs, nutritional yeast, peanuts, salmon, mushrooms, seeds, and sweet potatoes. It is great at keeping your hair healthy.

Did you know that 100 grams of peanuts contain 17 micrograms of biotin and 100 grams of chicken liver contain 140 micrograms? Normally, 30 micrograms per day are enough 

Iron + vitamin C

Another super combo for healthy hair and to prevent hair loss. Iron keeps the hair follicles in good condition and in order for the hair to correctly absorb this mineral, it’s best to mix it with vitamin C. In fact, there are studies showing that vitamin c lowers incidences of alopecia.

In spring we tend to lose more care, which is normal, but be careful. You can help control this by eating a dish every day that combines these two nutrients. Here are some examples:

  • Veal fillet with grilled peppers
  • A plate of mussels and some kiwi

Zinc in chocolate- another reason to eat the greatest food in the world!

Zinc is an essential mineral in the production of keratin, hair protein, and the formation of tissues, it also helps regulate sebaceous glands. It’s therefore considered effective for hair growth, dandruff, and greasy hair problems.

Get these benefits from natural cacao. Choose one that does not contain sugar, sweeteners, or vegetable oils… 


Drinking water is the solution for almost everything! If we aren’t hydrated, the hair root becomes damaged causing it to break and fall out. 

More tricks on how to care for hair: 

Avoid stress: easier said than done but, anxiety and stress can cause hair loss or breakage. Prioritize taking a couple of relaxing moments in your day-to-day life, especially at night. Get a good night’s rest this is when hair growth is stimulated. 

Stop consuming sugar and processed foods: Many experts believe that consuming them increases the risk of alopecia.  

Careful with coffee: People who overconsume this drink are more stressed, less rested, and more dehydrated.

Give yourself a head massage: Helps stimulate hair follicles and helps hair become stronger.

Learn to read labels on hair products: Just like with food at the supermarket, we should do the same before buying shampoo, conditioner, a mask, hair oil… Here is a summary of the main ingredients to avoid in your hair care products: 

  • Ethanolamine
  • Parabens
  • Silicones
  • Phthalates
  • Ultraviolet filters
  • Preservatives
  • Sulfates: Sodium Laureth Sulfate
  • Nonoxynol
  • Formaldehyde
  • Fragrances

Niklas Gustafson
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Niklas Gustafson

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