The Nutrients for Healthy Hair You Should Have In Your Diet

By Siksha Sharma

December 13, 2019   •   Fact checked by Dumb Little Man

nutrients for healthy hair

Gorgeous hair can only grow on a body that is healthy from within. While reducing stress and exercising properly are important for your health, you need to keep in mind that your hair needs nourishment from within. You need to eat the right types of food and get the right nutrients for healthy hair.

If you are wondering what those nutrients are, here’s a short list for you.

nutrients for healthy hair to eat


Your hair is essentially made up of keratin which is basically a protein.

Naturally, if there is not enough protein in your body, your hair will not be able to rejuvenate or be healthy. Hair growth will be inhibited, too.


Hair follicles need oxygen and they get it from the iron that is present in your red blood cells.

If you are diagnosed with anemia, your hair will not be healthy. As a matter of fact, this condition cause people to lose more hair than others.

Low ferritin levels can also make your hair more vulnerable to damage.


The interaction process of biotin with the enzymes in the cells of your hair produces amino acids. These acids form the proteins that are imperative for hair growth. So, without sufficient amounts of biotin in your body, there is no way you will have healthy hair.

Omega 3 Fatty Acids

Found in the cell membranes of the scalp, Omega 3 acids help boost the natural oils in the scalp.

When you have enough Omega 3 fatty acids in your diet, your scalp will stay nourished and with minimal chances of dryness.


There are two vitamins that are absolutely crucial for your hair – B vitamins and vitamin C.

Vitamin C can help absorb iron, help with the formation of collagen, and increase the overall immunity of the body. B6, B12, and folate, which are all B vitamins, are necessary for the creation of red blood cells in the body. They are essential for the transportation of oxygen to the scalp and hair follicles.


This is the mineral that strengthens the hair follicles from within. When the hair is strong from within, the chance of hair loss is less.

Zinc also helps with the proper functioning of the oil glands in your scalp. If you don’t have enough of this mineral, you might end up with really dry hair.


Without proper hydration, your body and hair will suffer.That is why in order to maintain your hair’s moisture, it is imperative that you drink plenty of water every day.

See Also: 5 Things Your Hair Can Tell About Your Overall Health

nutrients in food for healthy hair


Eggs are good sources of protein. That is why people have been applying eggs to their hair to make them stronger and shinier.

Regular consumption of eggs can ensure better keratin deposits in your body. Eggs are also a good source of biotin, zinc, and selenium.

Fatty fish

Fatty fishes, such as salmon, mackerel and sardines, are good sources of Omega 3 fatty acids. When there is sufficient fatty acid in the body, you will notice less hair loss. You’ll find your hair longer and stronger, too.


Oysters can help promote hair growth because of their zinc content. However, you need to be careful with zinc consumption. Too much of it could lead to hair loss.

If you are taking oysters in your diet, consider removing other zinc-based supplements.


This delicious shellfish is a great source of B vitamins, zinc, iron, and protein. Even though shrimps don’t contain as much fats as other types of seafood, they can still provide a small amount of Omega 3.


Spinach can provide you with folate and vitamins A and C, which are helpful for healthy hair growth. Vitamin A helps with the production of sebum. It’s the substance that keeps the hair moisturized and nourished.


Berries have several nutrients that can help promote hair growth and ensure that you have stronger and healthier hair. Berries have plenty of antioxidants which will help protect your hair against damage. They are also a great source of vitamin C which is helpful for keeping a healthy body.

Nuts and seeds

Nuts and seeds are easy to add to your daily diet.

Nuts provide a range of B vitamins and zinc. They are also a good source of essential fatty acids and vitamin E. These vitamins and nutrients are important for both your body and hair to stay healthy.

Similarly, flax seeds and chia seeds are also great sources of Omega 3 fatty acids, zinc, and selenium.

See Also: Hair Treatment: 6 Foods To Prevent Hair Loss

Siksha Sharma

Siksha Sharma is a professional blogger and medical content writer who offers tips to get rid of health problems in a natural way and without any side effects. For more about the writer please refer her Blog – AK Clinics.

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