Looking to mend dry or brittle hair?

By: Kim Ruzycki - Certified Integrative Health & Nutrition Coach Jun 27, 2018
Eating for healthier hair, Vegan eating

Here is how you can eat your way to healthier hair.

Everything you eat literally becomes part of you and gives nutrients to your entire body. This includes your skin, nails, and hair. Whether you are looking to mend dry or brittle hair, thinning hair or simply want your mane looking gorgeous and shiny all day every day, incorporating more of these healthy foods into your diet will give it the key nutrients it needs to look amazing. Healthy from the inside out...


They are high in protein (your hair is made up mainly of protein), vitamin E and biotin - a key vitamin that supports healthy hair growth and strength. Add them to your morning oatmeal or snack on them simply as is.

Sweet Potatoes

Full of biotin and vitamin B5 to help prevent hair loss as well as vitamin A which encourages sebum growth for shine and less breakage. Swap your traditional baked potato for a baked sweet potato or try these delicious Baked Sweet Potato Fries.

Lentils & Beans

Packed with protein for strength and iron for supporting circulation - critical for healthy hair. Add them to your salad, soup, bowl or wrap for clean, plant-based protein.

Pumpkin Seeds

Zinc is essential for reducing hair loss. Plus it helps support a healthy immune system. Find tons of it is delicious, crunchy pumpkin seeds that are simple to sprinkle on just about everything.

Nutritional Yeast

This cheesy tasting food is full of B vitamins which support strong, healthy hair growth and health. I like to sprinkle it on my salad, baked potato or make this delicious, plant-based Creamy Queso Cheese Sauce. Learn more about Ingredient Spotlight - What is Nutritional Yeast?


As if we needed more reason to eat avocado! Their healthy fats keep hair soft and shiny and help with absorption of important nutrients from other foods. Mash some up for avocado toast or slice some up on your salad. 

Kim is passionate about teaching others how to eat mindfully and live vibrantly. A series of chronic health issues gave her the motivation to learn about the relationship between her health and her diet. After embracing a plant-based diet and figuring out how to maintain a social life, enjoy travelling and ensuring she was getting all the correct nutrients and minerals - Kim realized how great she felt and how happy she was in her lifestyle.

She founded Picky Diet to share this with the world so that they might realize that they too can live happy and healthy with only a few small changes. A graduate of the Health and Nutrition Coaching program from the Institute for Integrative Nutrition, she is a Board Certified Integrative Health & Nutrition Coach and works with both individuals and corporations on nutrition and whole-body wellness.