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Nutritious Foods for Healthy and Beautiful Hair

Nutritious Foods for Healthy and Beautiful Hair

hair growth vitamins

Like skin, hair needs specific nutrients to stay healthy and beautiful. The cells that make up each strand require a regular supply of nutrients to ensure their health.

In this post I tell you that vitamins and minerals give hair everything it needs to stay shiny, lustrous and strong.


As hair is made of proteins, you have to make sure you have enough of them in your diet otherwise your hair will become dry, brittle, weak and may even fall out.

It should include poultry, fish, dairy products and eggs and they are excellent sources of protein along with vegetarian sources such as legumes and nuts.


Iron is an especially important mineral for hair, its lack is one of the main causes of hair loss.

The hair follicle and root are nourished by a supply of blood rich in nutrients, when iron levels are low this supply is interrupted affecting the hair growth cycle, which can lead to hair loss.

Foods of animal origin such as red meat, chicken and fish provide highly bioavailable iron. In case of following a vegan diet the way to increase iron reserves is through the consumption of lentils, spinach and green leafy vegetables accompanied by vitamin C (eg freshly squeezed lemon juice.)

Vitamin C

Vitamin C is necessary for the absorption of non-hemic iron, it is also a powerful antioxidant and helps in the production of collagen that strengthens the capillaries that irrigate the hair follicles.

The best sources of vitamin C are strawberries, blueberries, broccoli, guava, kiwis, oranges, papaya, oranges, lemon, etc..

Omega 3 Fatty Acids

Omega-3 fatty acids are fats that the body cannot manufacture, so they must be obtained through the diet.

These essential acids are found in the cells that line the scalp and provide the necessary oils to keep hair hydrated.

The best way to get omega 3 is by eating fatty fish such as salmon, herring, sardines, trout and mackerel, as well as avocado, pumpkin seeds and nuts.

Vitamin A

Vitamin A is essential for the body to secrete sebum, which acts as a natural conditioner for hair and scalp.

When sebum is scarce, the scalp begins to flake and the hair dries out. To avoid this, orange/yellow vegetables should be eaten because they are abundant in beta-carotene, which produces vitamin A.

Zinc and selenium

Zinc and selenium are necessary to keep the scalp healthy, prevent alopecia and dryness. Good sources are fortified and whole grains, oysters, beef and eggs.

Vitamin E

Vitamin E plays a role in protecting the hair and scalp, the best foods to obtain it are nuts, especially walnuts.


The lack of biotin causes the hair to become brittle and fall out. Foods rich in this nutrient are whole grains, liver, egg yolk, soy flour and brewer’s yeast.