Healthy Foods for Healthy Hair

The hair is the richest ornament of women - Martin Luther

Just like every other part of your body, the processes that support strong, vivacious hair depends on a balanced diet. It can take longer to notice changes in your hair than in your skin. There's more to your hair than what you eat. Smoking, hormonal imbalances, and not enough sleep can also affect how your hair looks and feels.
So...If you eat a balanced, varied, protein rich diet you'll be giving your hair the love and care it needs and deserves.

Let’s first understand the below nutrients that help facilitate strong and healthy hair growth -

Iron - Your hair follicles and roots are fed by a nutrient blood supply. When iron levels are low it disrupts the nutrient supply to the hair follicle affecting growth and even resulting in cracking or peeling.

Vitamin C - This aids in the absorption of iron the same way how Vitamin D aids the absorption of calcium.

Omega-3 - This helps provide oils to hydrate your scalp and hair. Our bodies are not equipped to produce this.

Vitamin A - Similar to Omega-3, Vitamin A is needed to make an oily substance by the name of sebum, which provides a natural conditioner for a healthy scalp.

Zinc - Its involved in tissue growth and also helps to keep the oil glands around the hair follicles working properly. Lack of this mineral can lead to hair loss , slow growth and a dry and flaky scalp.

Vitamin E - Just as the sun can damage our skin, it can also be quite harmful to our hair. To help protect our hair from harmful exposure, we should eat foods rich in Vitamin E.

Biotin - Biotin is a water soluble B vitamin, which, if it is lacking, can cause brittle hair and even hair loss.


Foods that will provide you the above nutrients -

Salmon - Besides being rich in protein and vitamin D it also has the omega-3 fatty acids which benefits the hair growth. Your body can't make those fatty acids which it needs to grow hair. Omega-3s are also found in cell membranes in the skin of your scalp, and in the natural oils that keep your scalp and hair hydrated.

Walnuts - These are the only type of nuts that have a significant amount of omega-3 fatty acids and also rich in biotin and vitamin E. Too little biotin can lead to hair loss.

Oysters - They are rich in zinc, a lack of which can lead to hair loss as well as a dry, flaky scalp. Deficiency of zinc can even make you lose your eyelashes !

Sweet Potatoes - They are a great source of the antioxidant beta carotene, which your body turns into vitamin A. It also helps protect and produce the oils that maintain your scalp, and being low on vitamin A can lead to dry, dull, lifeless hair and dry skin, which can flake off into dandruff.

Eggs - A great source of protein, eggs are loaded with biotin , zinc and iron. Iron is especially important, because it helps cells carry oxygen to the hair follicles. Too little iron ( Anemia ) is a major cause of hair loss, particularly in women.

Spinach - The iron and vitamin C in spinach helps to keep hair follicles healthy and scalp oils circulating.

Lentils - They are full of protein, iron, zinc, and biotin making it a great staple for both vegetarians and meat lovers.

Blueberries - These are rich in Vitamin C which supports the tiny blood vessels that feed the follicles and helping circulation to the scalp.

Poultry - Well known for its richness in protein, it helps to keep your hair strong and healthy.

Bell Peppers - These are a good source of vitamin C. Even minor vitamin C deficiencies can lead to dry, splitting hair that breaks easily.

Cottage Cheese - Its a good source of protein and helps to prevent dry scalp and hair loss


An Overview - 

Dryness is caused from a lack of Protein, Omega-3, Vitamin A and zinc
You should eat chicken, beef, turkey, fish, oysters, eggs, dairy products, avocado, pumpkin seeds, carrots, sweet potatoes and whole grains.

Hair loss is caused from a lack of Protein, iron, Vitamin C, zinc and biotin
You should eat chicken, beef, turkey, fish, oysters, liver, dairy products, eggs, legumes, lentils, spinach, broccoli, strawberries, blueberries, guava, kiwi, oranges, papayas, sweet potatoes and whole grains.

Week and Brittle hair is caused from a lack of Protein, Omega-3 and biotin
You should eat chicken, turkey, fish rich in oils such as salmon, sardines, mackerel, trout, avocado, nuts, pumpkin seeds, whole grains, liver, egg yolk, soy flour and yeast.

Weak hair growth is caused from a lack of Iron, Omega-3, and Vitamin C
You should eat red meat, chicken, salmon, mackerel, trout and sardines, lentils, spinach, broccoli, sweet potatoes, avocado, pumpkin seeds, walnuts, blueberries, strawberries, kiwis, guavas and oranges.


By keeping a balanced diet and taking care of the essential minerals required you will be able to provide all the important nutrients that are needed to keep your hair strong and healthy!

Until next - Stay Blessed and Beautiful !