Top 10 African Foods for Healthy Hair

By: Victoria Lakpah, B Nur. Sci., RN, RM. Guest Freelance Writer. Medically reviewed by: Adebowale Bello, B. Tech. Microbiology.

 

A black lady with healthy, curly and luscious black hair. Image Credit: Google Labs

 

Introduction

I get it, you are tired of having dry and brittle hair that gives you concerns. Before you reach out for expensive hair care products, why not look at your kitchen!

Healthy hair goes beyond genetics; the foods you eat determine how your hair looks and feels. In Africa, there are so many foods that provide the essential nutrients you need for strong, healthy, and shiny hair. 

African foods contain vital nutrients such as vitamins, minerals and healthy fats, which are needed to support hair and scalp growth. These foods prevent common hair issues such as hair thinning, breakage, and dryness.

In this blog, you will learn the top 10 African foods for healthy hair that are backed up by science, and will have your hair feeling strong and healthy.
 

1. Fatty Fish (e.g., Mackerel, Sardines, Catfish)

 

A collection of mackerel fish with lemon cuts in a plate. Image Credit: Google Labs 

 

Fatty fish are common in many African dishes because they contain an important essential nutrient called Omega-3 fatty acids. 

Omega-3 fatty acids help reduce inflammation on the scalp by improving blood circulation to hair follicles. They provide the building blocks for healthy hair strands. 

Try this: Grill or boil your fatty fish with local spices of your choice like a touch of red pepper, or powdered garlic to make a delicious and healthy hair-boosting meal.

 

2. Leafy Greens (Spinach, Ugu, Amaranth)

 

Leafy Green Vegetables. Image Credit: Google Labs

 

Leafy green vegetables such as spinach, Ugu (pumpkin leaves), and amaranth are rich in Iron, Vitamin A, and C. 

• Iron helps to promote hair growth.
• Vitamin A helps the scalp produce sebum (A natural oil that moisturizes the hair and keeps it shiny and healthy).
• Vitamin C helps in collagen production, which strengthens hair strands.

Try this: Add these leafy green vegetables to your soups and stews to make a tasty and nutrient-filled dish.

 

3. Nuts and Seeds (Groundnuts, Sunflower Seeds, Sesame)

 

Nuts and Seeds (Groundnuts, Sunflower Seeds, Sesame) Image Credit: Google Labs

 

Nuts and seeds are good sources of Vitamin E and Zinc, which are both essential nutrients for healthier and stronger hair. 

• Vitamin E acts as an antioxidant that protects hair follicles from oxidative stress. Oxidative stress causes hair damage from free radicals produced following undue exposure to sunlight (UV rays), pollution, heat styling (straighteners or curling irons), or harsh chemicals like bleach or dyes.

• Zinc helps in hair tissue growth and repair. 

Try this: Incorporating these seeds and nuts in your sauces and snacks will boost your hair growth.

 

4. Sweet Potatoes

 

Photo of sweet potatoes. Image Credit: Google Labs

 

Sweet potatoes are vital for hair growth because they are rich in beta-carotene, an antioxidant that the body converts into Vitamin A. Vitamin A is essential for sebum production. Sebum helps to prevent hair from getting dry and brittle as it protect hair from environmental damage, keeps it hydrated, and reduces friction during styling.

Try this: Boil sweet potatoes and eat them alongside your main dish for a healthy meal combination.

 

5. Legumes (Black-eyed Peas, Lentils, Bambara Beans)

 

Image of Blan-eyed beans, Lentils and Bambara beans. Image Credit: Google Labs

 

Beans and other legumes are a good source of plant-based proteins. Proteins are the building blocks of hair growth because hair is made up of a protein called keratin, which is responsible for the structure and health of each hair strand. Legumes also contain iron and zinc, which are essential for hair growth. Iron helps to carry oxygen to hair follicles, while zinc helps to regulate hormone levels that affect hair growth cycles.

Try this: Beans and white rice with stew, or beans and potatoes can make a healthy meal combination that your hair would love.

 

6. Avocado

Photo of a cut Avocado. Credit: Google Labs

 

Avocado is a nutrient-rich fruit and it contains monounsaturated fats and vitamins B and E. These nutrients help to nourish hair follicles, add moisture to the scalp, and give the hair its natural shine. Avocado can be pulped with other ingredients like honey or olive oil to create a rich mask that benefits hair health.

Try this: Add sliced Avocado to your salad or eat it as a spread with sliced bread.

 

7. Eggs

 

Collection of brown eggs in a wooden box. Image Credit: Google Labs.

 

These are some of the best sources of protein and biotin. Protein helps in the growth of healthy hair strands, while Biotin, also known as Vitamin B7 is a nutrient that is responsible for the production of keratin, which is the main protein making up hair, skin, and nails. A lack of Biotin or Vitamin B7 can lead to hair conditions such as hair thinning and loss. 

Eggs also contain Vitamin A and E, which help to nourish your scalp and strengthen your hair. 

Try this: Add boiled or scrambled eggs to your breakfast for a hair-boosting meal. 

 

8. Red Bell Peppers

 

Collection of  Red bell pepper. Credit: Google Labs.

 

Red bell peppers are rich in Vitamin C. This essential nutrient is vital for collagen production and helps the body absorb iron from plant-based foods. Collagen also helps reduce hair breakage by strengthening hair strands and improving hair elasticity.  

Try this: Add Red bell peppers to your stews and sauces for an extra nutrient boost.

 

9. Oysters

 

A collection of nicely arranged Oysters. Credit: Google Labs 

 

Oysters are natural sources of zinc, which is an important mineral responsible for hair growth and repair. A deficiency in this mineral can lead to hair loss and a dry, flaky scalp.

Try this: You can grill and season your oysters with local spices.

 

10. Pawpaw (Papaya)

 

Pawpaw (Papaya). Image credit: Google Labs

 

Pawpaw is filled with Vitamins A and C and other antioxidants like beta-carotene, lycopene, phenolic-acid, etc., which protect hair follicles and skin cells of the scalp from damage by neutralising free radicals.

Try this: Eat sliced pawpaw as a snack or blend it into a delicious smoothie to give you all the nutrients you need for healthy and strong hair.

 

Bonus Tips for Healthy Hair 

1. Stay Hydrated: Drink plenty of water to keep your scalp moisturized and flush out toxins.

2. Balanced Diet: Eating a healthy meal filled with all the essential nutrients needed for hair growth can help boost your hair health, thus giving you the strong and healthy hair that you desire.

3. Avoid Excessive Heat and Chemicals: Protect your hair from damage by avoiding excessive heat from hair straighteners and curlers. 

4, Scalp Care: Regular scalp massages help to improve circulation and stimulate hair growth.

 

Summary

If you have always wanted strong and healthy hair, it is not beyond your reach. Adding these 10 foods to your diet can provide you with the essential nutrient that your hair needs to flourish.

Remember, the key to wonderful hair growth is staying consistent with essential nutrients in your diet and practicing healthy living.

Nourish your body with the right kinds of food, stay hydrated, avoid excessive use of heat, and perform regular scalp massages to give your hair the shine and strength it deserves. 

If you experience consistent hair loss or scalp problems, always seek professional help. 

 

Resources

1. Harvard T.H. Chan School of Public Health. Omega-3 fatty acids: An essential contribution [Internet, n.d.]. [Cited May 25, 2025]. Available from here. 

2. National Institutes of Health Office of Dietary Supplements. Vitamin E fact sheet for consumers [Internet]. Updated 2021 March 22. [Cited May 25, 2025]. Available from here. 

3. Julson E. 6 surprising health benefits of sweet potatoes. [Internet]. Healthline. Last updated 2024 February 8. [Cited May 25, 2025]. Available from here.

4. Maduwuba JA. 10 amazing healthy avocado benefits that Africans need to know. [Internet]. Datelinehealth Africa. 2025 January 25. [Cited May 25, 2025]. Available from here

5. National Institutes of Health Office of Dietary Supplements. Biotin fact sheet [Internet]. 2023. Available from here.

 

Related:

• African foods that are rich in vitamins
• Vitamin A (Retinol) deficiency in Africans: All you need to know
• 7 Best Ways for Africans to Get Glowing Skin Naturally
• Common hair and skin problems and how to treat them

 

 

Published: June 4, 2025

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